Fri – 15/11/19

“One of the sincerest forms of respect, is actually listening to what another has to say.” – Brian McGill

Everyone hears things. Not everyone listens.

Just hearing the words of another is to scratch the surface. It’s often here where one can turn into their own mind, formulating a response. The listening has stopped at this point. The focus is elsewhere now.

What if we changed those efforts around.
Where instead of thinking of what to say next, we seek to see further than the words. In full commitment to appreciating their perspective.

Listen not with the intention to respond, but with the intention to understand.

Warm Up

30 Seconds
Push-up to Down Dog Click Here
Front Plank
Active Samson + Air Squat Click Here

Spiderman + Hamstring Stretch Click Here
Alternating Bird Dogs Click Here
Active Samson + Air Squat

Inchworm to Push-up Click Here
Shoulder Taps Click Here
Active Samson + Air Squat

Barbell Warmup

5 Good Mornings
5 Back Sqauts
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats


Front Rack Stretch: 1 Minute

Click Here

Chest Stretch: 45 Seconds Each Side

Click Here

Wrist Stretch: 30 Seconds

Click Here

Movement Prep
5 Clean Deadlifts (Slow Below Knee)
5 Power Cleans
5 High Hang Power Cleans
5 Hang Power Cleans

Movement Prep
10 Top Half Deadlifts (Fast Hips)
10 Deadlifts (From Mid-Shin)

Movement Prep
15 Second Push-up Plank Hold
5 Slow Push-ups (Push the Air Out)
3 Push-ups

Power Clean Complex – For Load

Build to a Heavy Complex:
1 Hang Power Clean
1 Power Clean

Wod “Power Bar” – For rnd/reps

9 Hang Power Cleans (60/40)
12 Push-ups
15 Deadlifts (60/40)



Knee Push Ups

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