[Part 1]

Strict Press

5 Rep Max

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[Part 2]

"The Rotator" [COMPETE]

Workout Definition

AMRAP 12:
9 Front Squats (75/55)
6 Handstand Push-ups
30 Double Unders

KILOS: 34/25

"The Rotator" [TRAIN]

Workout Definition

AMRAP 12:
9 Front Squats (75/55)
6 Strict Press (75/55)
30 Double Unders

KILOS: 34/25

"The Rotator" [SWEAT]

Workout Definition

AMRAP 12:
9 Front Squats (75/55)
6 Push-ups
30 Double Unders

KILOS: 34/25

Athletes Notes

Daily Mindset

“There will never be better you, than you.”

There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.

We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

Coaches Notes

General Warmup [0:00 - 5:00]

30 Second Jumping Jacks
30 Second Squat Hold
20 Second Right Leg Spiderman
20 Second Right Leg Samson
20 Second Right Leg Pigeon
20 Second Down Dog
20 Second Left Leg Spiderman
20 Second Left Leg Samson
20 Second Left Leg Pigeon
30 Second Down Dog to Push-Up
30 Second Air Squats
20 Second Single Unders
20 Second Down Dog to Push-Ups
20 Second Double Unders

How to Run the General Warmup

WOD Brief - Stimulus [5:00 - 8:00]

The prescription is the stimulus, not necessarily what is written on the board.

• Category: Threshold
• Score: Rounds + Reps
• Front Squats: Weight we could complete 40+ front squats unbroken when fresh.
• Handstand Push-Ups: Variation we could complete 20+ in under a minute when fresh.
• Double Underes: Should take no more than 30 seconds to complete each round.

The Rotator Coaches Video

How to Run the Whiteboard Brief

Specific Warmup & Teaching [8:00 - 12:00]

STRICT PRESS
5 Pausing Strict Press

• Bar over, or behind center mass.
  5 Tempo Strict Press
• Full control throughout the movement.
  5 Strict Press

Part 1, Strict Press [12:00 - 27:00]

Allow 15 minutes to build. If you want to put it on a clock, allow attempts on the…
0:00, 2:00, 4:00, 6:00, 9:00, 12:00, 15:00

Teaching, Part 2 [27:00 - 32:00]

FRONT SQUATS
5 Quarter Squats
5 Half Squats
5 Front Squats

• Pausing at the bottom and top of each rep.

Front Squat Teaching Video

HANDSTAND PUSH-UPS
15 Second Handstand Hold

• Cue athlets to press through the floor and squeez glutes to brace.
  5 Pike Push-Ups
• Cue head to move forward to create a slight triangle with the three points of contact (head and hands).
  2 Handstand Negatives
• Cue full control to the floor.
  2-3 Strict Handstand Push-Ups
• Cue full control to the floor and creating the triangle on the ground.
  4-5 Kipping Handstand Push-Ups
• The athlets should never lose control of the rep and be falling to the floor. The athlete ahould be able to stop the rep at any moment. That is the control we are striving for.

Handstand Push-Up Technique Video

How to Run the Teaching Portion

Strategy [32:00 - 33:00]

• Unbroken each movement.
• Smooth transitions.
• Recover on the double unders.

How to Discuss Strategy

Practice Round [33:00 - 34:00]

9 Front Squats
6 Handstand Push-Ups
30 Double Unders

How to Run a Practice Round

Bathroom, Water, Questions [34:00 - 36:00]

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

Workout [36:00 - 51:00]

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.

How to Run a Workout

Community Building [51:00 - 60:00]

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.

Community Building Video

Modifications

FRONT SQUATS

• Goblet Squats
• Sub Dumbbells or Kettlebelss
• Back Squats

HANDSTAND PUSH-UPS

• Pike Push-Ups
• Dumbbell Press
• Push-Ups
• Raise Floor

DOUBLE UNDERS

• 1.5x Reps Single Unders
• 30 Seconds of Practice
• 8/6 Cal C2 Erg Machine

Home WOD

AMRAP 12:
9 Front Squats (75/55)
6 Strict Press
30 Double Unders

After Party

3 Giant Sets:
:30 Second Kettlebell Side Plank (Left Arm)
:30 Second Kettlebell Side Plank (Right Arm)
50' Dumbbell Death March

Rest 2 Minutes Between Sets

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