Name: Playbook - Morgan Olson - W3/D5 Mental Toughness Fridays 3
Uploaded: 2023-01-23T22:13:41.522Z
Duration: 30 min
Description: W3/D5 Mental Toughness Fridays 3

That last round was dead, ready to stop at 6 rounds but pushed through.

Shannon

Burned 580 cal and an avg HRT rate of 150.Let’s fucking go!

Rayvonne

Salsa

Shawna Black

Beck

Noabeth

Bruhhhhhhhh, that was brutal.. but now I can eat that pizza later 😏

Ashton

I really thought I wasn't gonna make it but I did it!!

Mariana

Amber Lawrence

Michelle

Aliya

Should’ve never talked sh_t about the last Mental Toughness cause 🥵🫠

Love the zottmans🔥🔥🔥 These circuits are tough!

Stephanie

Note to self: never schedule a mental toughness workout a day after a night out. Even a very mild one w/ 8+ hours of sleep lol ☠️

Alex

Louis

Ok that sucked SOOO bad. Not sure how I’m standing. 🥵

Kallie 

jeanette

Woof. Curls were hands down the hardest part. Thought about going lighter on the weights about halfway through but I stuck with it. Came in at 26 minutes. Including the several seconds each round it took to free my feet from the very new row machine.

August

Cat 🤙🏾

Tried doing this fasted and I was much slower but didn’t totally die 🥵

Claire

Mental toughness Fridays are unlike anything I would have programmed for myself. Thank you for pushing me!

Kadyn

Ngl, I was in a bad mood today…it wasn’t until I was nearly finished doing the entire workout for the 2ND time that I realized that you’d already split up the workouts into 8 rounds. 🤦🏻 So I guess I did double super sets today! 😤

Gabríel

I will thank Momo for these days later. Right now, not so much

Four

These are awesome to really feel how much stronger I’m getting

Robi

Brutal! I always expect these to go faster, but this one took about 40 minutes. Took some mental fortitude to finish, for sure

Abby

Wowzers 🤩 
Friday finisher. Now to go read my Arnold magazine… 
💪 🤔

Nicole

This one was 3x as brutal as last weeks. After round 4 I was like f%ck I’m only halfway done but we did it anyway. Took 28:51 💪🏼

Dada

Shay

Chantelle

This workout is aptly named. Rounds 5-6 are a push, but once I can see the finish, I'm all in!!

I decided to add one more reps and I have regrets, it was so tough but I loved it

Vanessa

Oh man! A snow storm came through so I did the workout at home with an elliptical and dumbbells. I wasn't sure how it would go, but I am SWEATY and exhausted. Great workout!!

Danielle

My brain didn’t like it but my body did!

Taylor

Kate

🤏🏼 this close to seeing the light on this one 😮‍💨 ☠️☠️☠️☠️

Annamaria

I worked out shirtless for the first time in awhile so ty for that

Marina

That one crushed me wayyy more than last week! Loved the addition of the Zottman curls tho!!

Mads

You had me in the last quarter, but it got done

Spencer

Man you Gucci. 3/6, straight to the finish line. Take your rests this weekend, eat your protein (and your cake). Get lots of sleep, as the last two weeks you're going to earn the finish line.

GOAL
Death. Jk…power, fat burning cardio + you may or may not see the light #Ouch

DETAILS
1. Grab the handles of the ski erg and set resistance dial between 7-10. 
2. Start your stokes by using your hips and legs to drive the power. 
3. First position squat position, get on toes, tall reach.  
4. Second, drive down into a squat with a follow from your arms. 
5. Focus on using the hips. 
6. Drive up, throw your hips back and down and follow with arms. 

Swap for row erg, air dyne or sprints if your gym doesn’t have this. 

CUES
- Breathe
- Strong Core
- Tip Toes 
- Leg Drive

Ski Erg

GOAL
Build invaluable power, conditioning and hip strength 

1. Hip-width stance, begin with kettlebell in hands. 
2. Begin by pushing the hips back and start the upward swing by aggressively squeezeing your butt.
3. Stabilize the line of swing and aim for shoulder height.
4. Keep the arms slightly relaxed and let bell swing down, keeping the weight as close to your groin as possible.
5. Hinge the chest forward and repeat movement. 
6. Hips descend back and down, but above the knees

CUES
- Flat Back
- Brace Abs 
- Proud Chest

Kettlebell Swing

GOAL
Hammer the forearms + biceps at the same time 

DETAILS
1. Proud chest. 
2. Squeeze biceps with palms up. 
3. Turn dumbbell at top of movement. 
4. Lower slowly. Pushing the elbow forward. 
5. Slow and controlled. 

CUES
- Elbow Forward
- Shoulders Back
- Squeeze Bicep

Dumbbell Zottman Curl

GOAL
Leg pump with wide steps (not longer but wide like a squat)

DETAILS
1. Stand tall shoulders back with dumbbells in hand. 
2. Step one leg forward kinda out width wise. 
3. Lower down slowly keeping chest up and sending hip back slightly. 
4. Lower to where back knees almost touches. 
5. Shin of front leg remains relatively vertical. 
6. Push off front leg to stand with feet together. 
7. Repeat. Reps are total. 

CUES
- Tall Chest 
- Step Wide
- Slow + Controlled

Walking Lunges with DB

F()!*@&#* MOMO

W3/D5 Mental Toughness Fridays 3

Branching out with your programs. On the recovery from an ACL surgery last May. Was in tip top shape with your Fighter program prior to injury.  Put on 30 pounds while down. I’m an avid cyclist. Never been over 130-135. Sitting at a nice 163 now, trimming inches. Feels good. The number doesn’t matter anymore. Seeing progress. Any tips are appreciated.

Carrington Vercher

I’m so excited to get started! Right program, right time. I need this!

Tobias

PHOTOSHOOT FRESH 2.0 CHALLENGE STARTS 1/9

Charlie Oak

Caroline

Challenge Debrief

Katherine

Nice full body workout! 
Great way to start the day.

Betina

Sherie

W1/D1 Full Body Fresh 💪🏼

Great workout! I could actually feel the burn!

Ashley Bowers

W1/D2 Back Attack 🧨

Maite

W1/D3 Thicc Leg Day 🦵🏼

Two of the exercises were the same? What’s the difference between the two lateral arm raises?

Amanda

Tupac + Wildfang + Hulk Smash Day = I feel hawt!!!!

W1/D4 Hulk Push Day 😝

Angela

Doing this challenge again. Week 1 (pt 2) down 💪🏼

Lindsay

W1/D5 Mental Toughness Friday 1

Still feeling strong. Those 5x5 deadlifts and benches getting easier and easier!

Krist

W2/D1 Funky Fresh😎

Fantastic, love the design of these workouts!

Patrick Gilmore

W2/D2 Pull Power⛓️

Marci

W2/D3 New Butt Stuff 🍑

Sam Figiel

Faith

W2/D4 Push it Real Good🎸

I am sooo full of energy after this. Thank you!

Good, needs another movement. Or an alternate to the 10 calorie row if you don’t have something to track a 10 calorie burn.

Ashley

W2/D5 Mental Toughness Friday 2

W3/D1 Full Body Effect 😊

Sweating my life away after that one 🥵

W3/D2 Superhero Pull Day🐲

W3/D3 Legs For Days

This one should’ve been called “trembling triceps” 💀 💪

W3/D4 🌸Pushin' Daisies💀

Shoulder burn!! Feeling stronger and hungry!!

W4/D1 Mass Effect 👽

Luca

W4/D2 Pullin' Tail🦊

Efjan

Loved this one, especially the staggered DL's.

W4/D3 Legendary Derriere

W4/D4 imPRESSive

W4/D5 Mental Toughness Friday 4

Great work out. Still frustrated trying to find a good alternative to match a ski erg machine. Even at 2 gyms I go to don’t have them. Unless I pay to go to a specialty gym or a CrossFit one. Either way, love the combination of movements. Struggled a little in the medicine ball and work.

That last set was rough. Harder than mental fitness Friday last week.

W5/D1 Full Flex

It was a killer one.
I think that's what I've said about each day for the past two weeks.

Am I enjoying the gym? Am I starting to look forward to gym time?

THANK YOU MOMO

W5/D2 Twitchy Lats 🎮

Christi

Allie

W5/D3 Squats and the City🍸

I began this challenge dreading shoulders day and now... now I crave for it

W5/D4 Pecs For Life

Love this programming and the new features on the app 🎊

Aoife

Thanks for helping me deal with my anger in a manner that doesn't involve murder 🤪

W5/D5 Mental Toughness Friday 5

I finally completed a full set of 8 mil presses!!! I could only do 3 at the beginning, and that's with the push from the legs!

W6/D1 Final Fresh Full Body

I really never thought I would like back day. I'm so much stronger now than I was 8 weeks ago (because I took breaks😅)

What in the BACK what that 🥵🥵 #swole

W6/D2 🦕Jurassic Back🦖

W6/D3 Last Leg Day

Well I needed this. 

I really has to modify most of the moves because the gym is packed. Anyway this was amazing!!

Megan Rose

That was some good pushin!!!🔥🔥💪🏻💪🏻

W6/D4 Pushin' Depletes

Finally done, a few days late but I’m proud to finish at all!!🖤

That’s a wrap!🔥🔥💪🏻✌🏻✌🏻

W3/D5 Mental Toughness Fridays 3

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