Just a quick thank you to all of you who make this gym the incredible place that it is. It’s not the workouts or the equipment that we have that makes us who we are, it’s all of you that fill our classes and fill our days with ongoing positivity and humility, we are continuously thankful for you all.
Monday starts simple with “Master Splinter.” This triplet workout of running, burpee box jumps and thrusters will have you wanting to move smooth and consistent through the three rounds. We will see “Fuller Circle,” on Tuesday which is a repeat workout from 1.8.19. This is a longer workout that is for time of; calories on the bike, higher rep double unders and a 2k row. Grab your team because we are hitting “Bar Crawl,” on Wednesday. This 3-person team workout is a repeat of three AMRAP 7 of high rep bench press, front squats and deadlifts increasing in weight every 50 reps that gives a great combination of strength and conditioning. Thursday’s workout starts with building to a weighted one rep max strict pullup, for athletes that are still working on pullups, this is a good chance to work for your first! Then we will go into “Sleeping Bag.” This workout is 4 rounds of strict pullups, running, ab mat sit-ups and a wreck bag run. Friday comes in spicy with an interval piece called “Air Conditioning.” We are looking to push the pace with dumbbell snatches, air squats and cals on the rower every 5 minutes for 4 rounds, working hard to get at least 1:30 of rest. Teaming up again for Saturday’s group wod where we will work in teams of 3 during “Mighty Ducks.” This has a time cap of 30 min where we will break up the inside movements up with one person working at a time but perform the running together. Your team will complete high rep clean and jerks, rope climbs, lateral barbell burpees with a run in between each movement.
FROM COMPTRAIN MINDSET:
“People are not lazy. They simply have goals that do not inspire them.” – Tony Robbins
Something we can all agree on – anything in life worth achieving, is going to be very, very hard. There’s no two ways about it. So we make goals.
But goals sometimes default to the “whats” in life. A “what” can be a certain amount of pounds on the barbell or an amount of pull-ups. Those are goals, but they are not “reasons”.
Reasons are what gets us out of bed in the morning. What we think about in the shower. What we see in the mirror when we look into it. Goals don’t move us forward – reasons do. Goals can be the waypoints or checkpoints along the way, but our reasons are the true North Star.
What are your goals? Can we refine them? Can we tie them to our reasons?