7.20.2023

"Press Release" [COMPETE]

Workout Definition

3 Rounds For Time:
1,000/800 Meter Row
50-30-10 Pressing Reps
50 Air Squats

Round 1: Burpees
Round 2: Handstand Push-ups
Round 3: Wall Walks

Time Cap: 30 Minutes

"Press Release" [TRAIN]

Workout Definition

3 Rounds For Time:
1,000/800 Meter Row
50-30-10 Pressing Reps
50 Air Squats

Round 1: Burpees
Round 2: Push-ups
Round 3: Wall Walks

Time Cap: 30 Minutes

"Press Release" [SWEAT]

Workout Definition

3 Rounds For Time:
1,000/800 Meter Row
50-30-10 Pressing Reps
50 Air Squats

Round 1: Burpees
Round 2: Dumbbell Push Press
Round 3: Wall Walks

Time Cap: 30 Minutes

Athletes Notes

Daily Mindset

"You've got to get up every morning with determination if you're going to go to bed with satisfaction." - George Lorimer

“Win the morning, win the day” is something we’ve all heard once or twice before.

It’s less about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
1 Minute Row
20 Second Down Dog to Push-Ups
20 Second Active Samson
20 Second Active Spiderman
20 Second Squat to Stand

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: Pacer
• Score: Time
• Logistics: If short on rowers, a 5 minute stagger should work.

How to Run the Whiteboard Brief

Specific Warmup & Teaching [8:00 - 14:00]

ROW
20 Second Row

• Feet flat against rower and/or vertical shins.
  20 Second Row
• Arms straight during pull until handle crosses the knees.
  20 Second Row
• Sit bones on seat, not low back.
  20 Second Row

Row 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

AIR SQUATS
5 Air Squat Negatives
5 Pausing Air Squats
5 Air Squats
Air Squat Teaching Video

How to Run the Teaching Portion

Strategy [14:00 - 15:00]

• Steady on the row.
• Try to stay consistent on the pressing reps.
• Push the air squats.

How to Discuss Strategy

Practice Round [15:00 - 17:00]

100m Row
2 Burpees
2 Handstand Push-Ups
1 Wall Walk
10 Air Squats

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

Modifications

1,000/800 METER ROW

• Same Distance SKi
• 2x Distance Bike
• 800m Run

HANDSTAND PUSH-UPS

• Dumbbell Push Press
• Dips
• Push-Ups

AIR SQUATS

• Alternating Lunge
• Box Squats
• 25 Calorie Concept 2 Machine

Home WOD

3 Rounds For Time:
1,000/800 Meter Row
50-30-10 Pressing Reps
50 Air Squats

Round 1: Burpees
Round 2: Push-ups
Round 3: Wall Walks

After Party

Alternating On the Minute x 12 (3 Rounds):

Minute 1: 8 Barbell Romanian Deadlifts

Minute 2: 30% Max Strict Handstand Push-ups

Minute 3: 20 GHD Sit-ups

Minute 4: 30% Max Strict Handstand Push-ups