"Calamari"
1 Rep Max
Workout Definition
AMRAP 15:
40/30 Calorie Row
20 Thrusters (75/55)
10 Bar Muscle-ups
KILOS: 34/25
Workout Definition
AMRAP 15:
40/30 Calorie Row
20 Thrusters (75/55)
10 Strict Chest to Bar Pull-Ups
KILOS: 34/25
Workout Definition
AMRAP 15:
40/30 Calorie Row
20 Thrusters (75/55)
10 Burpee Pull-Ups
KILOS: 34/25
Athletes Notes
“What you resist, persists”.
What would you think about if I told you to not think of a pink giraffe?
The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what “not to do”. Instead of focusing on what not to do, let’s focus on what to do..
Let’s turn “don’t slow down” on that last 400m run into “I can hold this pace”. Transition “don’t eat those cookies”, “let’s go snack on some celery”.
If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.
Coaches Notes
3 Rounds:
1 Minute Row
30 Second Down Dog to Push-Ups
30 Second Bottom Squat Hold
30 Second Air Squats
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
BACK SQUAT
Barbell Warmup video
15 Seconds Good Mornings
15 Seconds Back Squats
15 Seconds Elbow Rotations
15 Seconds Press and Reach
15 Seconds Stiff Legged Deadlift
15 Seconds Front Squat
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
THRUSTERS
5 Air Squats
BAR MUSCLE-UPS
5 Kip Swings with emphasis on the press down in the hollow.
2-3 Hips to bar with emphasis on the press down in the hollow.
2-3 Bar Muscle-Ups
How to Run the Teaching Portion
5 Calorie Row
5 Thrusters
3 Bar Muscle-Ups
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.
40/30 CALORIE ROW
THRUSTERS
BAR MUSCLE-UPS
AMRAP 15:
400m Run
20 Dumbbell Thruster
10 Renegade Rows
3 Giant Sets:
16 Dumbbell Front Rack Step Back Lunges (Foot Elevated)
:30 Second Dumbbell Hollow Hold
Rest 2 Minutes Between Sets
