“What you think is attainable is just a function of what you know at the moment…Remember that great expectations create great capabilities. If you limit your goals to what you know you can achieve, you are setting the bar way too low.”

– Ray Dalio

Our expectations can push us — but can also constrain us, too. What’s your biggest goal right now? If you cracked it open, could you make it bigger?

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Warmup
Jump Rope 3 minutes
Instructor Mobility

10 minutes
Single Arm Kettlebell Dead Clean
Sets of 5/5
Try to increase the weight from last week, but only if you are not bashing your forearm with the bell.

Strength
20 minutes

Levels 2-4

Back Squat
Work up to a heavy set of 5

You should do about 5-6 sets in that time period, starting at about 50% of your 1RM and working up. Your last set should be challenging but doable–you should have one rep in the tank.

Levels 0/1
E4MOM (~5 sets but take your time!)
Do not rush the movements, focus on quality. Start light and add weight on the squats. Break up the hang if you need to. Keep your shoulders packed and brace your core on the sit-through.

5 Double Kettlebell Squats
30 seconds Hollow Hang (add Scap Retractions if you can)
10-20 Alternating Sit-Through’s (FORM is PARAMOUNT – ONLY DO MORE IF YOUR SKILL IS PERFECT)
Rest

Conditioning

12 minute limit

Levels 2-4
5x AFAP
5 Single Arm Swings R
5 Single Arm Swings L
5 Snatches R
5 Snatches L
10 Burpees

L4 – 24/18
L3 – 22/16
L2 – 20/14 (but only if you have good snatches with that weight)

Level 0/1
If you have a good kettlebell snatch and can handle the burpees, do the workout above. Otherwise:

5x
5 Single Arm Swings R
5 Single Arm Swings L
10 Alternating Swings
5 Burpees