7.23.2023

"Peculiar" [COMPETE & TRAIN]

Workout Definition

10 Rounds For Time:
10-1 Bench Press (155/105)
5 Strict Pull-ups
250/200 Meter Row

KILOS: 70/48

"Peculiar" [SWEAT]

Workout Definition

10 Rounds For Time:
10-1 Bench Press (115/85)
5 Strict Pull-ups
250/200 Meter Row

KILOS: 52/38

Athletes Notes

Daily Mindset

“Water the flowers, not the weeds.”

Imagine your vision being a water hose.
And wherever your attention goes, you water.
Whatever we water… grows.

There is truth behind this. Every day, we are going to spend our water (our thoughts) on something. There is a finite amount. If we choose to spend it on the weeds, the negatives in life, those thoughts will grow into reality.

But the opposite is also true.
Check in with ourselves today.
Are we watering the flowers, or the weeds?

Coaches Notes

General Warmup [0:00 - 5:00]

4 Rounds:
30 Second Row, Increasing intensity each round.
15 Second Down Dog
15 Second Down Dog to Push-Ups
15 Second Arm Circles
15 Second Knuckle Draggers

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: Grind
• Score: Time
• Logistics: If short on benches, can sub floor press.

How to Run the Whiteboard Brief

Specific Warmup & Teaching [8:00 - 24:00]

BENCH PRESS

• Feet flat on the ground.
• Shoulder blades pulled down into our back pockets.
• Eyes under the bar when in the rack.
• Try to bend the bar throughout the rep.

Bench Press Teaching Video

STRICT PULL-UP
10 Scap Pull-Ups
10 Kip Swings
2-3 Strict Pull-Ups

• Rep begins

How to Run the Teaching Portion

Strategy [24:00 - 25:00]

• Plan the entire workout on the ability to do the bench unbroken, or in as few sets as possible.

How to Discuss Strategy

Practice Round [25:00 - 27:00]

5 Bench Press
5 Strict Pull-Ups
100m Row

How to Run a Practice Round

Bathroom, Water, Questions [27:00 - 30:00]

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 [30:00 - 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

BENCH PRESS

• Floor Press
• Strict Press
• Dumbbell Bench

STRICT PULL-UPS

• Ring Rows
• Bent Over Row

250/200 METER ROW

• 200m Run
• Same Distance Ski
• 2x Distance Bike

Home WOD

10 Rounds For Time:
10-1 Dumbbell Floor Press
10-1 Bent Over Rows
200m Run

After Party

3 Giant Sets:

20 Barbell Good Mornings

15 Dumbbell Bench Press

100 Meter Sled Drag