Wed – 18/3/20


“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.


Click Here


30 Seconds

Glute Bridges Video
Single Leg Glute Bridges (30 Seconds Each Side) Video
Glute Bridge Walkouts Video
Air Squats

30 Seconds

Front Plank
Alternating Bird Dogs Video
Shoulder Taps Video
Push-up to Down Dog Video

Barbell Warmup

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

DEMO VIDEO: Click Here

“Caesar’s Palace”

Teams of 3
50 Back Squats (70/50)
50 Back Squats (85/60)
Max Back Squats (100/70)

Rest 3 Minutes

50 Bench Press (60/40)
50 Bench Press (70/50)
Max Bench Press (80/60)

Rest 3 Minutes

50 Deadlifts (80/60)
50 Deadlifts (100/70)
Max Deadlifts (120/80)


Reduce all weight by 20Kg



  • Teams of 3 will work through 3 separate AMRAP 7’s with 3 minutes of rest between
  • Athletes will split reps up how they see fit, with one person working at a time
  • The work is set at 50 reps on the first two barbells
  • The scored portions are total reps completed at the final barbell
  • Enter your total reps at the final back squat, bench press, and deadlift bars separately
  • Use one bar and change weights, but it is ok to have multiple if teammates are using different weights
  • Athletes should be able to complete the following reps at each barbell within the workout:
  • 1st Bar: 7-10 Reps
  • 2nd Bar: 5-7 Reps
  • 3rd Bar: 3-5 Reps

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