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Resilience is the ability to successfully adapt to stressors, while maintaining psychological well-being, in the face of adversity. It’s the ability to “bounce back” from difficult experiences. Whether it's during a difficult WOD, a tough day at work, or a hardship you're facing, resilience is a key skill to have to adapt and positively recover from things thrown your way. As we reflect this month on the topic of resilience, let's see how we can be resilient in the gym, at work, and at home.   

Workout of the Month:

Hero WOD Randy is 75 Power Snatches for time in honor of LAPD veteran and SWAT team member Randy Simmons who was killed in the line of duty.

Auxiliary Focus:

This month's auxiliary focus is chest. The pecs are such an important and often overlooked muscle. Strengthening these muscles can help improve posture, shoulder stabilization, muscle mass, and much more!

Mobility Focus:

Sitting all day, which many of us do, helps contribute to lack of hip mobility which is why we are focusing on the hips this month! This is one of the most complex and important joints in the body.

On the Way to You

Here's what you're getting this month!

Lift More Talk Less Gym Flag - 2POOD
Lift More Talk Less Gym Flag - 2POOD
Lift More Talk Less Gym Flag - 2POOD
Lift More Talk Less Gym Flag - 2POOD

Lift More Talk Less Gym Flag

Comfort is a Slow Death Gym Flag - 2POOD
Comfort is a Slow Death Gym Flag - 2POOD
Comfort is a Slow Death Gym Flag - 2POOD
Comfort is a Slow Death Gym Flag - 2POOD

Comfort is a Slow Death Gym Flag


Book of the Month

“There are three major ways to relate to and engage the mind usefully: be with it, decrease what is painful and harmful, and increase what is enjoyable and beneficial.” - Rick Hanson, PhD.

Resilience is such an essential skill to have in life. Everyone experiences challenges, hardships, heartbreak, loss, and so much more. To be able to adapt and build a strong enough core to handle these inevitable situations when they arise is key to being strong and living a happier life. This book dives deep into how you can grow that strong core to better be able to adapt to the challenges we face in life.

Get the Book

Mobility Focus: Hips

The reality is that we spend hours each day sitting, whether it's at work, driving, eating dinner, etc. All of this sitting contributes to a lack of hip mobility. The hip is one of the most complex joints in the entire body. This joint has over 15 different muscles that are associated with it, which makes it very easy to affect and that much more important to work on.

Because so many muscles are intertwined with the hip, if athletes have poor hip mobility often times they will compensate and overuse the muscles in the lower back which commonly leads to pain or injury. If athletes increase their hip mobility, they can improve their power and explosive movements exponentially.

Perform these movements to work on your hip mobility this month! 

Frog Stretch

Boot Strappers

90 Degree Rotations

Couch Stretch

Workout of the Month
Hero WOD Randy
75 Power Snatches for Time (75#/55#)

In honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed February 7, 2008 in the line of duty.

Learn More About Resilience

Read more below on how to become more resilient in your daily life!

What is Resilience in Fitness and How to Improve It

Source / OPEX:The word ‘resilient’ is often used to describe individuals who overcome tough situations with surprising grace. When applied to competitive fitness, we often think of elite athletes who bounce back from defeat or setback even stronger than they were before. However, the concept of how to become resilient is still widely misunderstood. 

Read Article

9 Ways Olympians Develop Resilience

Source / InnerDrive:Researcher Dr. Mustafa Sarkar has spent a lot of time studying mental resilience in Olympic Champions. Many of the elite athletes he has interviewed cite the importance of resilience in their success, noting that the path to gold medals is rarely straight forward and simple. Based on his research, he has suggested several ways that Olympic champions developed resilience.

Read Article

Incorporating Resilience Based Thinking in Daily Life

Source / NASM:Resiliency is defined as the ability to bounce back after challenges and cope well with adversity. It's also defined as a state of being, and not a set trait. This is an important distinction to make because some individuals inaccurately think resiliency is a permanent trait; you either have it or your don't. The truth is resiliency is a choice.

Read Article

10 Successful Leaders Share How They Developed the Resilience to Push Through the Most Challenging Times

Source / Entrepreneur: In the course of these interviews with multi-industry business leaders on their most significant challenges, one common theme continues to emerge: rapid change and disruption are the new norm in business and the only constant is the demand for resilience.

Read Article

Auxiliary Focus: Chest

The pecs are such an important and often overlooked muscle! They help contribute to the stabilization of the shoulder joint which has the greatest range of motion of any joint in the body. Strengthening the chest muscles help improve posture, upper body strength, muscle mass, and even deeper breathing.

Here are 4 benefits of working out the pectoralis major and minor according to orthopedic surgeon Dr. Amy Ravindra:

1. Improved Posture: As one of the largest muscles in the upper body, the pecs play a major role in maintaining good posture.

2. Better Breathing: Strengthening and lengthening chest muscles helps to support deeper breathing because the pecs are attached to your ribs, which expand with every breath.

3. Breast Support: Contrary to the popular belief that doing chest exercises will make breasts smaller, doing pectoral exercises will actually do the exact opposite. By building muscle around breast tissue, this helps to provide more lift and support.

4. Everyday Perks: Even if you don’t realize it, you use your pecs a lot during daily activities. Anything that involves lifting, holding, squeezing or pushing calls on your pecs; so it doesn’t hurt to have a little extra strength in that muscle group.

Perform these exercises to work on chest this month!

Bench Press

3 sets of 8-12 reps

Incline Dumbbell Bench Press

3 sets of 8-12 reps

Tempo Pushups (3-1-3-1 Tempo)

3 sets of 8-10 reps

7 Rounds for Time
4 Bench Presses (245/165#)
17 Hip Extensions
Cash Out: 76 Calorie Row

With our 2POOD Nation launch falling on Independence Day, what better than to have our Bonus WOD include that! This will be a fun one and we can't wait to see how it goes for everyone!

Thanks for being a part of 2POOD Nation!

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