Name: Playbook - Morgan Olson - W6/D5 LAST MENTAL TOUGHNESS FRIDAY
Uploaded: 2024-01-21T02:10:11.913Z
Duration: 45 min
Description: W6/D5 LAST MENTAL TOUGHNESS FRIDAY

Mercedes

Slowly worked my way through this program, I am so much more confident in my ability to kick ass in a workout 💪 Can’t wait for the next program

It may have taken me 15 weeks but damn do I feel FRESH. Thanks momo.

Hans Copeland

Naima

Amazing challenge 👏 thanks so much for these programs! 🙏

Sandra

Christi

What a great challenge! Thank you for this past 6 weeks!

Finally finished it! Really tough post COVID.

I did it💪🏽💪🏽💪🏽💪🏽🔥🔥🔥🔥🔥🥵

Brenda

F those burpeees! 💦💦💦🔥🔥🔥

Swan

We did it!! Challenge complete!! 😎💪🏼🔥

Natasha

Dani

Corbin

Naomi

My shoulder is a little tweaked but made it though! Can’t believe the challenge is over! Wow!

Muge

Sarah

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 (USE DB’s)

GOAL
Half the burpee, half the suck #cardiofatburner 

DETAILS GOAL
1. Bend over and reach the hands to the ground.
2. Jump the feet back into a plank position.
3. Return to a standing position with feet under your hips.
4. Jump up and clap overhead. Step in, if jumping is too challenging. 
5. Repeat until sweat turns into blood

Pro-tip: Burpees are extremely mentally challenging. You will hit mind failure before you hit muscle failure, so zone in and kill this shit. 

CUES
- Feet Replace Hands
- Quick Jumpe in
- Breathe with a Rhythm

Half Burpee

GOAL
Poppin biceps and forearms 

DETAILS
1. Proud chest, stand tall and squeeze your butt.
2. With a dumbbell in each hand, have a pronated grip aka overhand.
3. Squeeze from the forearms to curl the weight. 
4. Arc away from your body, not just up. 
5. Lower slowly and repeat.

CUES
- Squeeze Forearms
- Proud Chest 
- Don’t Shrug

Dumbbell Reverse Curl

Almost...

GOAL
Tighten that waist while working that full body for fat burning #Obliques #Cardio

DETAILS
1. Stand tall with a kettlebell, dumbbells, plate, or bag of rice.
2. Chest is proud, have object to the side of your body.
3. With feet underneath hips, begin to squat by keeping the chest up and hips back.
4. Stand by extending the legs and crunching the abs to rotate the object. 
5. Keep arms slightly bent throughout full movement.

Pro-Tips: Ribs are tucked and you compress/crunch your abs a little.

CUES
- Squeeze Butt
- Rotate Torso
- Tuck Ribs

Dumbbell Wood Chop

GOAL
Focus on targeting that brachialis to contribute to arm thickness more so than just your biceps #SecretSauce

DETAILS
1. Begin the rep with a neutral/hammer grip and fully stretched arm. 
2. Elbow should be slightly in front of your hip, putting more stress on the bicep. 
3. Contract your bicep to raise the weight to your elbow. Curl slowly and focus on the squeeze. Relax the shoulder and just squeeze blood into your bicep.

Pro-Tip: Elbows don't flale, chest isn't overly activated, and you aren't rotating the weight at all. Straight up, straight down. 

CUES
- Elbows Close to Body
- Relax the Chest
- Shoulder Blades Pinned
- Squeeze at the Top

Hammer Curls

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

DONE!

W6/D5 LAST MENTAL TOUGHNESS FRIDAY

Alex

Thank you! The video was great! I love your dogs! 😎🐶🐶

Renee

Jacynthia

W1/D1 Challenge Debrief

Keshia

Back on the app after. 2 year hiatus. Excited to see how we do this time around :)

Celia

W1/D1 Full Body Fresh 💪🏼

Tracey

W1/D1 PHOTOSHOOT FRESH 2.0 CHALLENGE STARTS 1/9

victor

Had to take off some sets because of time but still a legit workout

Kelly

Always love a good back + bicep combo. My curl form is always so much better when I've got a back pump going 💪

W1/D2 Back Attack 🧨

This one was deceptively brutal but great.

Kalena

Eileen

W1/D3 Thicc Leg Day 🦵🏼

Lilli

Kris

Maya

W1/D4 Hulk Push Day 😝

Erin

Jessica

W1/D5 Mental Toughness Friday 1

Mandy

W2/D1 Funky Fresh😎

Killer pump from start to finish. Back's feeling jacked, biceps are juicy, and the abs?! Shredded between today and yesterday. New fav workout for sure

Alaina

W2/D2 Pull Power⛓️

That hollow rock and sliding lunges got me good 🥵

Kathy

I AM DEAD!! Excellent legs workout to end the work week!! 🦵🔥

Legs are shaking. Hell yeah! Thank you Momo!

W6/D5 LAST MENTAL TOUGHNESS FRIDAY

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