Evolution

Squad
Apple gets hate for change.
Constant software updates.
Ports that aren't compatible with other devices.
Getting rid of ports altogether!
No more headphone jack.. sacrilege!!!
But you could also argue, that they are just trying to predict (or even drive) the direction technology will take us.
At the lowest level, they are at least aiming to be at the forefront of trends.
At the highest level, they are not afraid to constantly evolve, in order to become the greatest they can be.
It was really interesting at the Pacific Regionals earlier this year,  to listen to a Reebok rep talking about the various Nano models and how some were better than others.  Why didn't they just stop after the Nano 2.0 (my personal fave)?
Because they want to take risks. They want to try new things. Because they want to evolve.
That can mean getting it wrong sometimes.  It can mean making big mistakes.
I was speaking to someone this week who said something along the lines of "you must have it pretty dialled in with this gym business after nearly 10 years."
I thought that was hilarious.
If we're good at anything, it was only because we messed it up first.
But although it might seem counter-intuitive, that has not scared us off from messing up more.
To ensure we are doing our absolute best by you, we need to constantly evolve.
I often hear people talking about the good old days.
I loved those days too.  They were raw and uncertain and exciting.
But we got a few things wrong.  We made mistakes.
However, I'm very proud that we learned from those mistakes. And we've never been afraid to say we messed up and to try a new tack.
The truth is that if we aren't changing we aren't growing.
2017 was a fantastic year.
But as it draws to a close, there are already so many new ideas in the works....
2018 will be even better.
How are YOU going to evolve in 2018?

TRAINING DEC 18

Monday

FITNESS

PERFORMANCE

A1.

Front squat

9-7-5-3, heavy

A2.

Bridge Progressions

(20mins)

B.

30 Medball Situps

30 Wallballs 9/6kg

30 Medball Situps

(5mins + 5min prep)

A1.

OH Squat

9-7-5-3, heavy

A2.

Bridge Progressions

(20mins)

B.

30 TTB

30 Fr.Rack Reverse Lunge 60/40kg

30 TTB

(5mins + 5min prep)

Tuesday

FITNESS

PERFORMANCE

A.

Hang Power Clean + Power Clean (reset)

- build to a heavy set

(15mins)

B. ‘LoTech Trinity’

10 Slamballs

10 Power Cleans

15 Burpees

20 Lateral Bar Jumps

400m Run

AMRAP in 20mins

(20mins + 5mins prep)

A.

Split Clean

Build to a heavy rep each leg

(15mins)

B.

'Trinity'

5 MU

10 Power Cleans 80/55kg

15 Burpees

20 Box Jump Overs 60/50cm

400m Run

AMRAP in 20mins

(20mins + 5mins prep)

Wednesday

FITNESS

A.

Javelin Press

Build to a tough 6/arm

(10mins)

B.

10 DB Front Squat

10 DB STOH

AMRAP in 5

REST 5MINS

10 DB Thrusters

10 DB Row

AMRAP in 5

(15mins + 5mins prep)

Thursday

FITNESS

PERFORMANCE

A.

Sumo Deadlift

Build to a heavy 5 in 15mins

(15mins)

B.

10 Ring Rows

15/10 Pushups

20 Situps

25 Russian Swings

30m Suitcase Walk e/arm

AMRAP in 15mins

(15mins + 5mins prep)

A.

Snatch Balance + OH Squat + Snatch

Build to a challenging set in 15mins

(15mins)

B.

3 Rope Climbs

6 Strict TTB

9 Pullups

12/8 Ring Dips

30m Suitcase Walk e/arm

AMRAP in 15mins

(15mins + 5mins prep)

Friday

FITNESS

A.

1. Box Step Ups

2.TGU

3.Sled Drag

4. Odd object Carry

Alt EM x 16

(16mins + 5mins prep)

B.

100 Double Unders

50/35 cal Row

25 Burpees

Max Double Unders in remaining time

AMRAP in 6mins

(6mins + 5mins prep)

Saturday

FITNESS

PERFORMANCE

“12 Days of Fitness”

1 Hundred Metre Run

2 Front squats 60/40kg

3 Hang Power Cleans

4 Deadlift

5 Slam Balls 9/6kg

6 Pushups

7 Russian Swings 24/16kg

8 OH Reverse Lunges 20/10kg plate

9 Slamball Situps 9/6kg

10 DB Snatch 20/12.5kg

11 DB S/Arm Thrusters 20/12.5kg

12 HS Shoulder Taps e/side

(30mins + 10mins prep)

“12 Days of Performance”

1 Hundred metre Run

2 Front squats 70/45kg

3 Hang Power Cleans 70/45kg

4 Deadlift 70/45kg

5 CTB

6 HSPU

7 KB Swings (32/24 kg)

8 Pistols

9 TTB

10 DB Snatch 25/15kg

11 Two for one Wallballs 9/6kg

12m HS Walk

(30mins + 10mins prep)

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