"Reboot"
Workout Definition
4 Rounds For Total Reps:
2 Minutes Echo Bike Calories
2 Minutes Max Reps
2 Minutes Rest
Round 1: Power Snatches (95/65)
Round 2: Box Jump Overs (24"/20")
Round 3: Handstand Push-ups
Round 4: Calorie Row
KILOS: 43/29
Workout Definition
4 Rounds For Total Reps:
2 Minutes Echo Bike Calories
2 Minutes Max Reps
2 Minutes Rest
Round 1: Power Snatches (95/65)
Round 2: Box Jump Overs (24"/20")
Round 3: Push-ups
Round 4: Calorie Row
KILOS: 43/29
Workout Definition
4 Rounds For Total Reps:
2 Minutes Echo Bike Calories
2 Minutes Max Reps
2 Minutes Rest
Round 1: Power Snatches (95/65)
Round 2: Box Jump Overs (24"/20")
Round 3: Dumbbell Push Press
Round 4: Calorie Row
KILOS: 43/29
Athletes Notes
“Culture eats strategy for breakfast.” - Peter Drucker
In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.
The same mindset is true for us as athletes.
We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.
Our character is our backbone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.
Coaches Notes
2 Minute Echo Bike
30 Second Box Step-Ups
30 Second Box Pigeon Each Side
30 Second Down Dog
1 Minute Echo Bike
30 Second Box Jumps
30 Second Down Dog to Push-Ups
30 Second Echo Bike
30 Second Box Jump Overs
30 Second Row
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
SNATCH
Snatch Specific Barbell Warmup
15 Seconds Upright Rows
15 Seconds Hang Muscle Snatch
15 Seconds Behind the Neck Press
15 Seconds Overhead Squat
15 Seconds Snatch Balance
4 High Hang Snatch
REST, Cue punchout to receive the bar with locked out elbows.
4 Above Knee Hnag Snatch
REST, Cue hips back to receive the bar as if they are sitting on a tall stool.
4 Mid Shin Snatch
HANDSTAND PUSH-UPS
15 Second Handstand Hold
Handstand Push-Up Technique Video
How to Run the Teaching Portion
30 Second Echo Bike
15 Second Each Movement
Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.
Barthroom, Water, Questions Video
It is the coach's responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should hear their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.
Use this time to give the class a talk on how we should eat, move, think, connect, or sleep.
Or this could be a time for the coach to make 1-on-1 connections on a deeper level.
This may be some of the most important minutes of the entire class. Build your community here.
POWER SNATCH
ECHO BIKE CALORIES
BOX JUMP OVERS
HANDSTAND PUSH-UPS
CALORIE ROW
[4 Rounds For Total Reps]
AMRAP 4:
400m Run
Max Reps in Remaining Time
2 Minutes Rest Between Rounds
Round 1: Alternating Dumbbell Snatch
Round 2: Box Jump Overs (24"/20")
Round 3: Dumbbell Push Press
Round 4: Burpees
3 Giant Sets:
100 Meter Overhead Kettlebell Carry*
10 Inverted Barbell Rows
50 Band Pull-Aparts
Rest 1 Minute Between Sets
