Name: Playbook - Morgan Olson - W6/D5 LAST MENTAL TOUGHNESS FRIDAY
Uploaded: 2023-02-10T19:35:33.807Z
Duration: 45 min
Description: W6/D5 LAST MENTAL TOUGHNESS FRIDAY

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.

Gabríel

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

Gabs

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

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

Salsa

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

Shawna Black

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💀

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

W3/D5 Mental Toughness Fridays 3

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.

Amber Lawrence

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

Mariana

W5/D2 Twitchy Lats 🎮

Christi

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!

Abby

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/D5 LAST MENTAL TOUGHNESS FRIDAY

Community

More workouts from Morgan Olson