"Team Morrison"
Workout Definition
50-40-30-20-10:
Wallballs (20/14)
Box Jumps (24"/20")
Kettlebell Swings (53/35)
KILOS: 9/6, 24/16
* All partners begin on different station
* Can only rotate when all 3 have finished the designated reps
Athletes Notes
“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” - Elizabeth Roth
As the rose bush grows, it creates more buds that it can maintain. It doesn’t grow like a tree, as its physical size is limited, but the buds keep on coming. And if we don’t trim the buds down… the whole bush can exhaust itself and die.
Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.
Growth ideas are natural and it’s completely normal (and a very good thing) for new ones to come on a daily basis. But if we want to reach our full potential, it will require pruning, trimming, and a critical look at what needs to stay… and what needs to go.
Coaches Notes
3 Rounds:
20 Second Alternating Box Step-Ups
20 Bodyweight Good Mornings
20 Second Slow Box Jumps or Step-Ups
20 Second Russian Kettlebell Swings
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
WALL-BALL
5 Air Squats
5 Medball Front Squats
5 Medball Thrusters
5 Wall-Balls
How to Run the Teaching Portion
10 Wallballs
10 Box Jumps
10 Kettlebell Swings
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.
WALLBALL
BOX JUMP
KETTLEBELL SWINGS
50-40-30-20-10:
Goblet Thrusters
Box Jumps (24"/20")
Kettlebell Swings (53/35)
"Morrison" [HERO]
50-40-30-20-10:
Wallballs (20/14)
Box Jumps (24"/20")
Kettlebell Swings (53/35)
Time Cap: 30 Minutes
3 Sets:
7 Seated Single Arm Arnold Press
:30 Seconds Ring Plank Support
14 Weighted AbMat Sit-ups
