Group Fitness
Monday 10 February 2020
Atherton & Cairns WOD
Tuesday 11 February 2020COMPTRAIN MINDSET
“How much do you care about getting better?”
Sounds like a silly question, but most don’t think about this.
When we are truly care about getting better, our view on things change. We see events as a means to grow… truly chances to improve ourselves. The opposite is when we view everything as a test.
When we find ourselves comparing against others, stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?
Warm Up
200m Run
20 Banded Good Mornings
20 Bench Glute Bridges
20 SL RDLs
200m Run
20 SA Thrusters
20 Weighted GBs
20m Spiderman
200m Run
Back Squat
Set #1 (On the 0:00) – 9 Reps @ 76%
Set #2 (On the 2:00)- 7 Reps @ 83%
Set #3 (On the 4:00) – 5 Reps @ 90%
Set #4 (On the 6:00) – 3 Reps @ 95%
Set #2 (On the 2:00)- 7 Reps @ 83%
Set #3 (On the 4:00) – 5 Reps @ 90%
Set #4 (On the 6:00) – 3 Reps @ 95%
Set #5 (On the 8:00) – 1 Rep @ 100%
Set #6 (On the 9:00) – 1 Rep @ 102%
Set #7 (On the 10:00) – 1 Rep @ 104%
Set #8 (On the 11:00) – 1 Rep @ 104%
Set #9 (On the 12:00) – 1 Rep @ 104%
Set #10 (On the 13:00) – 1 Rep @ 104%
Set #11 (On the 14:00) – 1 Rep @ 104%
Set #6 (On the 9:00) – 1 Rep @ 102%
Set #7 (On the 10:00) – 1 Rep @ 104%
Set #8 (On the 11:00) – 1 Rep @ 104%
Set #9 (On the 12:00) – 1 Rep @ 104%
Set #10 (On the 13:00) – 1 Rep @ 104%
Set #11 (On the 14:00) – 1 Rep @ 104%
Percentages Based On 5RM Back Squat
Sets 1-4 Completed “On the 2:00”
Sets 5-11 Completed “On the 1:00”
Sets 1-4 Completed “On the 2:00”
Sets 5-11 Completed “On the 1:00”
“Underrated”
AMRAP 9:
30 Double Unders
1 Hang Squat Clean
30 Double Unders
2 Hang Squat Cleans
30 Double Unders
3 Hang Squat Cleans
…
Climb By 1 Rep Each Round
30 Double Unders
1 Hang Squat Clean
30 Double Unders
2 Hang Squat Cleans
30 Double Unders
3 Hang Squat Cleans
…
Climb By 1 Rep Each Round
KILOS:
61/43
