Name: Playbook - Morgan Olson - W6/D5 LAST MENTAL TOUGHNESS FRIDAY
Uploaded: 2025-01-06T17:23:29.658Z
Duration: 45 min
Description: W6/D5 LAST MENTAL TOUGHNESS FRIDAY

This program nearly killed me (in the best way possible). The Mentality Fridays I thought would be a breeze, boy was I wrong! Definitely gonna come back to this one!

Ashley

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

Banoo

Starting over for a trip thos fall. Great first day!!

Jessica

First day back after an injury that kept me out for two weeks!

Rachel

W1/D1 Full Body Fresh 💪🏼

Tracey

W1/D1 PHOTOSHOOT FRESH 2.0 CHALLENGE STARTS 1/9

Evie Johnny Ruddy

victor

W1/D2 Back Attack 🧨

This one was deceptively brutal but great.

Kalena

W1/D3 Thicc Leg Day 🦵🏼

Chase

Lilli

W1/D4 Hulk Push Day 😝

Babylove

Erin

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!

W2/D3 New Butt Stuff 🍑

My shoulders definitely felt the burn for this one 🥵

W2/D4 Push it Real Good🎸

W2/D5 Mental Toughness Friday 2

Back in the fight after a back injury. Let’s fucking go! 👊🏻

Kylie

W3/D1 Full Body Effect 😊

I'm really loving these workout here lately!!

W3/D2 Superhero Pull Day🐲

Leg day usually feels like cardio day for me, but this was a whole other thing. It was just so incredibly sucky. Y’all should do it ⭐️⭐️⭐️⭐️⭐️

Helena

Second time around and still rude 🦾🔥🔥

Kris

W3/D3 Legs For Days

W3/D4 🌸Pushin' Daisies💀

You weren’t kidding when you said mental toughness. Daaaaaammn, Momo 😅

Abbie

W3/D5 Mental Toughness Fridays 3

Great all over today! Love the shoulder work!

Amazing 👏 Loved all the shoulder work in this

W4/D1 Mass Effect 👽

I really enjoyed the back/bicep combination!! Turkish get ups are so awkward for me, but I did them!! ❤️🔥💪

W4/D2 Pullin' Tail🦊

Those Bulgarian splits into hinges… rude.

Great workout 👍

Was pleasantly surprised that I liked that version of the Bulgarian split squats more than the normal one

That Bulgarian squat to hinge is ridiculous!

W4/D3 Legendary Derriere

Killer chest pump 🔥 those bent arm raises are so effective too

W4/D4 imPRESSive

W4/D5 Mental Toughness Friday 4

Commenting for all the FINISHERS out there with me.

Great to be back and finish what I started and had to stop for nose surgery ✌🏽

W5/D1 Full Flex

Andrea Ashworth

The perfect workout! Hit all the areas that I wanted extra work done this week! SWEET!!!

W6/D5 LAST MENTAL TOUGHNESS FRIDAY

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