Old Bull

Performance Trait of the Week: Focus "Where focus goes, energy flows. And where energy flows, whatever you're focusing on grows" » Tony Robbins Focus leads to self-control! Today's strength as specific instructions for execution to build a mind-muscle connection. Aim to applying these words and focusing on turning them into movement to build muscle.

Assault Bike

1 x 5:00 @ 50

Dead Bug - Home Position

3 x 0:30

See Saw Walk

3 x 2

High Knee Walking Lunge

3 x 10

RDL

3 x 8

Pillar to Plank Press Up

3 x 0:30

RDL

1 x MAX @ 80 %

Bent Over DB Row

5 x 12

DB Shrug

5 x 8

Bent Over Rear Delt Fly

5 x 0:30

Huddle Up!

How does focus help you? When do you lose focus during workouts, work or even at home?! Focus is zeroing in our minds & bodies by resisting distractions & actively concentrating. Share your thoughts for yourself in your Notes or share with the team in the feed.

Huddle Up!

Performance Character Trait: Focus “A distracted mind is a powerless mind.” » Unknown Did you know there is more than one style of Focus? Understanding your style is crucial for optimizing performance, especially for the self-led leader. Style is how you prefer to concentrate on certain directions or tasks, with two main types: internal and external. Internal focus style performs best when they consistently focus solely on their sport, avoiding distractions. External focus style athletes excel when they only concentrate on their workout during specific moments, such as just before a drill or competition. Use today to learn which style you lean towards.

Assault Bike

1 x 5:00 @ 50

Scap Pull Up

3 x 0:30

Deficit Push Ups

3 x 10

Spiderman Crawl

3 x 15

Barbell Incline Bench Press

3 x 8

Spinal Wave

3 x 2

Barbell Incline Bench Press

1 x MAX @ 80 %

Goblet Squat Hold

5 x 0:10

Goblet Squat

5 x 0:20

Push Up Iso-Hold

5 x 0:10

Deficit Push Ups

5 x 0:20

Huddle Up!

What focus tendencies did you pick up on for yourself? Are you more of an internal or external style of focus? Did the phone become a distraction?! Sounds like an opportunity to practice Self Discipline 😉. Aim to broaden focus outside the preferred style at times to avoid overthinking and anxiety at crucial moments. Identifying and managing your focus style is key to avoiding anxiety since you will know how to regain your focus, especially under pressure!

Huddle Up!

Performance Character Trait: Focus "The true test of character is what you do when no one is watching." » John Wooden Focus leads to self-control! What are some characteristics of a leader with self-control? Do you feel you demonstrate these characteristics? Cardio days are easy to coast on your own. What are your habits when no one's watching? Use today's prep work as mental practice to be the example and go full speed on your sprints.

2 Rounds Stationary Hops Lateral Over/Back - :30 Stationary Hops Forward/Backward - :30 Jumping Jacks - 10 reps

Select a piece of cardio equipment (Bike, Rower, Ski Erg, treadmill) and set a timer for 15 Rounds of :15 of work and :45 minutes of rest. 15 Round Sprint Intervals: 15 seconds sprint, 45 seconds rest. Mark your calories and see how you stack up with the rest of the leaderboard.

Huddle Up!

Self-control means managing your emotions and actions. Leaders with self-control can stay calm under pressure, resist temptations that might harm their performance (like poor sleep habits) and make smart choices during work (applying feedback). Leaders know when to push themselves and when to take a step back to stay balanced and regain focus on what is important in the moment.

Huddle Up!

Performance Character Trait: Focus “Ships don’t sink because of the water around them; ships sink because of the water that gets in them. Don’t let what’s happening around you get inside you and weigh you down.” » Unknown Find moments today, when the weight gets heavy and heart rate goes up, say aloud a powerful, affirming statement about yourself. This is leading yourself. Often we're harder on ourselves than those, we're leading. Treat yourself like you would the people you lead.

Side Pillar

3 x 0:30

Spiderman w/ Twist

3 x 2

Side Pillar

3 x 0:30

Hands-free front squat

3 x 10 @ 45 lb

Split Squat 3 Position ISO-Hold

4 x 1 @ 0:06

Goblet Step Up

4 x 4

Front Squat

5 x 5

DB Lateral Lunge

3 x 4

Med Ball Twists

3 x 10

Huddle Up!

What are some things a focused athlete would say or think about themselves? A focused athlete would say things like, "I’m ready". They remind themselves, "I control what I can," and "I’ll focus on my goals." Distractions are everywhere, now add in the weight of words and what others around you have to say about your dedication and passion for your sport. Avoid listening to negative comments and stay committed to your training. It is not easy when you start to hear negative things, especially when you've worked so hard. When you hear something negative, aim to immediately say the opposite and focus on the next play.

Huddle Up!

Performance Character Trait: Focus “Any fool can criticize, complain, and condemn—and most fools do. But it takes character and self-control to be understanding and forgiving.” » Dale Carnegie HIIT days are always better with a teammate to get a pump and break a sweat with you. Bring a teammate with you to the gym today for a big arm day. Speak to them about what you learned in about focus, getting a squeeze each rep, and yourself. Much like getting bigger biceps, leadership and communication takes reps.

2 Rounds Side Pillar w/ Twist - Right Elbow x :30 Pillar to Plank Press Up x :30 Side Pillar w/ Twist - Left Elbow x :30

2 Rounds of :30 on / :30 off @ each station of the following exercises: Close Grip Push Ups Hammer Curls Dumbbell Reverse Lunges Parallel Bar Dips Bike for Calories Rest 2 Minutes 2 Rounds of :30 on / :30 off @ each station of the following exercises: Close Grip Push Ups Hammer Curls Dumbbell Reverse Lunges Parallel Bar Dips Bike for Calories Mark the total calories combined for the full workout

Huddle Up!

Have you experienced someone you lead lose their focus or self control that was costly to not only them, but others? There will be heated moments in competition or life when someone you care about loses their cool. This can be in the form of talking back to an authority figure, retaliating to an another's behavior, or bringing others down. These are moments when a they need support the most, not another person criticizing them. It is true, before we lead others, we need to lead ourselves. When you step in to help this individual they will be more willing to listen when you step in if they've seen your work ethic and ability to lead when the going gets tough.

Rest