Group Fitness
Wednesday 18 March 2020
Active Recovery & Open Gym
Thursday 19 March 2020
COMPTRAIN MINDSET
“There is a reason between listening, and waiting for your turn to speak.” – Simon Sinek
Listening is a skill.
To not “hear” the words of another, but to truly be in the moment. To listen sincerely.
Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.
In our conversations today, pay close attention to our thoughts as the other is speaking.
The intention is this:
Listen with the intent to understand.
Not to reply.
Warm-Up
200m Run
20m Spider-Man
20 Banded GMs
20 Wall Balls
200m Run
20m Lizard
20 SL RDLs
20 SA Thrusters
BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Demo: Video
HBZ
MOVEMENT PREP
WARMUP SETS
- Perform Full Complex with Empty Bar
- Perform Full Complex with Light Weight
“Beast Builder”
For Load:
On the 4:00 x 5 Rounds:
3 Unbroken Sets:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
3 Unbroken Sets:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
For clarity, we are holding onto the bar for all (9) reps. High Hang, Hang, Floor, three times through for the complex.
- See Demo Video Further Down the Page
- Each round is 3 unbroken sets of 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
- These 9 reps are designed to be completed unbroken each round
- Rounds start every 4 minutes (0:00 – 4:00 – 8:00 – 12:00 – 16:00)
- Start around 40-45% of your 1RM Squat Clean and gradually increase weight as you go
- Record heaviest weight used
MOVEMENT VIDEOS
- Big Squat Clean Complex: Video
Midline
Not For Time:
50 Weighted Sit-ups
50 Rower Pike-ups
50 V-ups
50 Weighted Sit-ups
50 Rower Pike-ups
50 V-ups
