Name: Playbook - Morgan Olson - W6/D5 LAST MENTAL TOUGHNESS FRIDAY
Uploaded: 2024-01-21T02:10:11.892Z
Duration: 45 min
Description: W6/D5 LAST MENTAL TOUGHNESS FRIDAY

That was more like an insanity challenge 🤪

Salsa

Deb Livingston

I don’t think I would have been able to do the ab wheel out at the start of the challenge. Feel great! Thank you

Angie

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

Four

That’s a wrap!🔥🔥💪🏻✌🏻✌🏻

Louis

Stephanie

Allie

I’m sweating in places I didn’t know I could. What a final workout!!! This was IT! 💪🏼

Kallie 

Finishing the whole challenge with ab rollouts, you MONSTER! 😂

I feel so friggin good. This was the hardest challenge by far and I’m so grateful to have been pushed in this way. 

THANK YOU!!!

August

Damn that ab wheel! Killer mental toughness day. So proud to have finished the challenge! Thanks again bro for pushing us all 🔥🔥🔥

whewww this was a good ending 😮‍💨

Nikki

🎊💪🏼🎊💪🏼 ufff that was something else.

Rosalba

Sheesh those ab wheels are hard asf… I couldn’t finish them 🥲 but now I know what to work on. Can’t believe this 6 weeks is over already! Thank you Morgan for helping me be the strongest ive ever been! 🤞🏼🫶🏼

Annamaria

Nicole

Didn’t feel the best today but I did it! Can’t believe the challenge is compete.

Kadyn

The name is a giveaway, it was so tough but I feel great for getting through it

Vanessa

Doing this 30 mins after finishing the final full body workout might have been slightly masochistic of me 🫠🥵

Alex

Really amazing to finish so strong. I surprised myself by actually being able to do the barbell thrusts and perform most of the push-ups like standard ones without the worm jiggle.

Gabriel

Michelle

This has been such a fun and challenging program. TYSM!!

Kathleen

Whohooo!!!! Challenge complete!!! 😎💪🏻🦵🏻

Iuliia

Loved this challenge so much! Almost want to try a second round lol

Gbrla Prds

That ab thing is a pain in the...well, abs. I loved it. What a way to finish it off!

Nasha

Chantelle

Such mixed emotions at the finish line!! I am happy to have these mental toughness days on the app for when I need a quick workout!

And that's a wrap! 😁 great end to an awesome 6 weeks 🥳

Cecily

Mads

I did it! Mission complete! F*ck yeah! Thank you for 6 glorious weeks of kicking my butt!

Kelly Backes

Two supersets and you're done! I'm so proud. All the cupcakes for everyone. All the rest for everyone! Then back to the grind on Monday with The Fighter, the Surfer or the Legend. Orrrrr, if you're feeling really spicy, follow my Fighter Feed. Congrats to you!! You're amazing. And I loved doing this with you!

GOAL
Volume + load for muscling definition and cardio #CrossFitVibes

DETAILS
1. Place a barbell resting on your front shoulders. 
2. Elbows forward. 
3. Squat into a front squat (hip width)
4. Chest tall and accelerate out of the bottom. 
5. As you stand, heave the bar off your chest. 
6. Elbows will be under bar more. 
7. Drive bar up and exhale at top. 
8. Lower bar to shoulders and repeat. 

Note: don’t hit your nose. Move around your face. And move your face around the bar. 

CUES
- Front Squat to Press w Speed
- Proud Chest
- Exhale 
- Elbows Forward
- Heave

Barbell Thruster

GOAL
Cardio with retraction and leg drive. Welp, meet the Erg. 

DETAILS
1. Adjust the footpads to your foot size and adjust the damper depending on distance/desired resistance. The higher the number, the higher the resistance, thus the more meters rowed in a stroke.
2. Starting position, aka the catch has arms straight, upper body is leaning forward with shoulders in front of hips, shins are vertical and heels are raised as needed.
3. The drive - start by pressing with your legs. Once your shoulder pass your hips, arm row can finally be added.
4. The finish - Once knees are extended, upper body is leaning back slightly, and then you pull with your arms. 
5. Shoulders remain low and relaxed.
6. Extend your arms fully BEFORE leaning forward at the hips and breaking at the knees.
Pro-Tip: Timing is everything. Don't pull with the arms early on the drive. 

CUES
- Drive with Legs
- Back Neutral
- Extend Legs
- Pull to Belly Button
- Release Arms

Row Ergometer

GOAL
Concentrate those biceps to ultimate AK-47 status #CODlife

DETAILS
1. With an EZ curl bar in hands with hands just outside shoulder width, stand tall. 
2. Chest is upright. Begin by squeezing from biceps. 
3. Curl to just above 90 degrees. Squeeze. Then fully extend your arms.
4. Think of arcing away from you vs straight up. 

Pro-Tip: Don't ego lift this one. 

CUES
- Kegel Yo Biceps
- Shoulders Back
- Full Stretch

EZ Bar Curl

Almost...

You want to load your hip, not execute with momentum - maximal control on this one

DETAILS
1. Set a box to the proper height. When you step your foot on the box, your hips are just below your knee. Setting it too high creates hip shifting and pushing off with the back leg. Don't do that. 
2. Place your foot on the box, push knee slightly out, and keep it over ankle. 
3. Begin movement by centering your chest over your knee (balances your center of gravity). 
4. As you drive up through your heel, raise your chest and extend the knee. DO NOT push off with your back leg. 
5. Stand tall and return slow and controlled by leaning the chest forward to counterbalance your weight. Chest over knee = ultimate hip loading = booty gains. 
6. On the return, drag your back foot against the box for stability. 

CUES

- Hip Loading
- Drive Through the Heels
- Knee Over Ankle 
- Knee Pushes Out
- Relax the Back Leg

Step Ups

GOAL
Get the volume of push ups without strict form while taxing the abs and shoulders

1. Lay stomach down on the floor. 
2. Position hands in push up position.
3. Retract shoulder blades and externally rotate.
4. Press up into a plank position by pressing the upper body up first, then following with the lower body.
5. Finish in a perfect plank position by squeezing your butt, feet together and crunching the abs.
6. Slowly lower to the starting position. 
7. Repeat as needed. It’s a bit of a ‘worm’ movement.
 CUES
- Proud Chest
- Right Triangle 
- Exhale on the Press

Worm Push Ups

GOAL
Hollow rock position for the ultimate wash board abs

DETAILS 
1. Begin on knees in hip width position. 
2. Tuck your pelvis and crunch your belly button in. 
3. Retract shoulder blades. 
4. Begin by rolling out slowly, maintaining the hollow rock position in your trunk. 
5. Keep crunch, squeeze glutes + back tight. 
6. Go to fullest extent where you keep your hollow rock and lower back rounded. 
7. Return by crunching the abs in and pushing away from the ground. 

CUES
- Hollow Rock
- Tuck Pelvis 
- Depress Shoulder Blades

Ab Wheelout

DONE!

W6/D5 LAST MENTAL TOUGHNESS FRIDAY

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

April

Patricia Sessa

Charlie Oak

Challenge Debrief

Tessa

Switched from the fighter feed to start this today and 🥵🥵🥵 is all I can say. Exactly the switch up I needed. This full body hits DIFFERENT

Charly Barnett

Trap bar deadlift may be my favorite 🥵🙌

Sarah

W1/D1 Full Body Fresh 💪🏼

Rachel Flores

W1/D2 Back Attack 🧨

McKenzie

W1/D3 Thicc Leg Day 🦵🏼

Those lateral raises get me burning every. damn. time. 🥵

Marina

W1/D4 Hulk Push Day 😝

Hoyt

Big oof. This one was killer on the arms💪🏼

W1/D5 Mental Toughness Friday 1

Kate

W2/D1 Funky Fresh😎

MARIANA

W2/D2 Pull Power⛓️

Angela

W2/D3 New Butt Stuff 🍑

One week off from being sick. I missed the burn 🔥

Omg I took a long rest and this was brutal. The upside: now I can do 50 jump ropes without pausing and the downside: I am not going to be able to lift my arms tomorrow 🤭

Sam Figiel

W2/D4 Push it Real Good🎸

W2/D5 Mental Toughness Friday 2

Redoing the photoshoot fresh series- I missed this!

Crystal

I loved it. I'm still lifting the same weight as last week, but upped the reps a little bit, it was challenging! Though in a different way

W3/D1 Full Body Effect 😊

I woke up late and seriously considered not coming to the gym. I made it and I have upped the weight I can lift :D

W3/D2 Superhero Pull Day🐲

Anna

W3/D3 Legs For Days

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

Shawna Black

W3/D4 🌸Pushin' Daisies💀

Krista

Added to end of week 3 masc challenge 🥵

W3/D5 Mental Toughness Fridays 3

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

The amount of cave person sounds i made was more than appropriate 😜

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 🎮

W5/D3 Squats and the City🍸

The push-ups at the end tho…. 🔥🔥💪

W5/D4 Pecs For Life

Love getting the heart rate up from the get-go

Love this programming and the new features on the app 🎊

Aoife

W5/D5 Mental Toughness Friday 5

Christi

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!!

W6/D5 LAST MENTAL TOUGHNESS FRIDAY

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