5 Rounds x AMRAP 3:
30/24 Calorie Echo Bike
60 Double Unders
Max Power Snatches (95/65)
Rest 3 Minutes Between Rounds
“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway
If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.
Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.
It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of where the threat was, or where it could be hiding. It’s an incredible level of focus that we don’t realize we’re using, bringing what is on our subconscious mind into the conscious world.
Are we focused on what might go wrong?
Or are we focused on what will make it go right?
General Warmup [0:00 - 5:00]
1 Minute Echo Bike
15 Second Standing Calf Raises
15 Knuckle Draggers
15 Second Bodyweight Good Morning
15 Second Single 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: Sprint
- Score: Reps - Total Power Snatches
- Logistics: If short on echo bike, a 3 minute stagger works.
- Power Snatch: Weight we can cycle 15+ reps unbroken when fresh.
- Feel: Athletes should have at least 30-45 seconds to work on the power snatches each round.
How to Run the Whiteboard Brief"
Specific Warmup & Teaching [8:00 - 14:00]
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
Snatch Teaching Video
How to Run the Teaching Portion"
Strategy [14:00 - 15:00]
"- Push the bike.
- Smooth on the double unders.
- Relentless on the barbell.
How to Discuss Strategy"
Practice Round [15:00 - 17:00]
"5 Calorie Echo Bike
20 Double Unders
5 Power Snatch
How to Run a Practice Round"
Bathroom, Water, Questions [17:00 - 20:00]
"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.
Bathroom, Water, Questions Video"
Workout [20:00 - 50:00]
"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 [50:00 - 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"
"30/24 CALORIE ECHO BIKE
- 36/30 Calorie C2 Machine
- 400m Run
- 90 Single Unders
- Plate Hops
- 40 Seconds of Practice
- Power Clean
- Kettlebell Swing
- Dumbbell Snatch
5 Rounds x AMRAP 3:
60 Double Unders
Max Dumbbell Snatches
Rest 3 Minutes Between Rounds "
3 Sets Not For Time:
9 Barbell Romanian Deadlifts
15 Strict Parallel Bar Dips
20 GHD Sit-ups
Rest 2 Minutes Between Sets