"One Thing at a Time"
3 Rep Max
For Time:
100/80 Calorie Row
60 Burpees Over Rower
40 Toes to Bar
200 Double Unders
Time Cap: 20 Minutes
“I want to see it, before I believe it.”
We are visually oriented people.
We seem to trust our eyes more than our other senses.
It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.
Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power in writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.
Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.
3 Rounds:
1 Minute Row
20 Second Inch Worms
20 Second Alternating Lunges
20 Second V-Ups
20 Second Active Samson
20 Second Active Spiderman
The prescription is the stimulus, not necessarily what is written on the board.
One Thing at a Time Coaches Video
How to Run the Whiteboard Brief
FRONT SQUATS
5 Quarter Squats
5 Half Squats
5 Front Squats
Allow 15 minutes to build. If you want to put it on a clock, allow attempts on the 3:00.
TOES TO BAR
10 Scap Pull-Ups
10 Kip Swings
5 Knee Raises
5 Kipping Straight Leg Raises
3-5 Toes to Bar
How to Run the Teaching Portion
5 Calorie Row
6 Burpees Over Rower
4 Toes to Bar
20 Double Unders
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.
Bathroom, 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.
100/80 CALORIE ROW
BURPEE OVER ROWER
TOES TO BAR
DOUBLE UNDERS
For Time:
1 Mile Run
60 Line Facing Burpees
40 V-Ups
200 Double Unders
Not For Time:
15 Barbell Hip Thrusts
100' Single Dumbbell Overhead Walking Lunge
15 Barbell Hip Thrusts
100' Single Dumbbell Overhead Walking Lunge
15 Barbell Hip Thrusts
