"Triple Bogey"
3 Rounds x AMRAP 5:
5 Power Cleans (155/105)
10 Box Jumps (30"/24")
15/12 Calorie Echo Bike
Rest 5 Minutes Between Rounds
KILOS: 70/48
* Pick up where you left off.
3 Rounds x AMRAP 5:
5 Power Cleans (115/85)
10 Box Jumps (24"/20")
15/12 Calorie Echo Bike
Rest 5 Minutes Between Rounds
KILOS: 52/38
* Pick up where you left off.
“Don’t tell me who you are. Tell me what you are.”
When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.
When the question however asks “what” we are, we tend to give a different answer. We describe who we really are. It’s one of character, values and beliefs.
Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.
3 Rounds:
1 Minute Echo Bike
15 Second Good Mornings
15 Second Knuckle Draggers
15 Second Box Step-Ups
15 Second Box Jumps
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
POWER CLEAN
Clean Specific Barbell Warmup
15 Seconds Upright Rows
15 Seconds Hang Muscle Clean
15 Seconds Front Squat
15 Seconds Tall Clean
4 High Hang Clean
REST, Cue punchout to receive the bar at it's highest point with fast elbows through.
4 Above Knee Hang Clean
REST, Cue hips back to receive the bar as if they are sitting on a tall stool.
4 Mid Shin Clean
How to Run the Teaching Portion
5 Power Cleans
10 Box Jumps
15/12 Calorie Row
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.
POWER CLEANS
BOX JUMP
15/12 CALORIE ECHO BIKE
3 Rounds x AMRAP 5:
5 Dumbbell Power Cleans
10 Jump Squats
200m Run
Rest 5 Minutes Between Rounds
3 Supersets:
5 Weighted Strict Pull-ups
50% Max Strict Ring Dips
Rest 2 Minutes Between Sets
3 Supersets:
Max Strict Pull-ups
Max Ring Push-ups
Rest 2 Minutes Between Sets
