"Fast Break
10 Rounds For Time:
15/12 Calorie Row
15 Wall Balls (20/14)
Rest 1 Minute Between Rounds
*Score = Time it takes to complete the workout
[Kilos = 9/6]
10 Rounds For Time:
15/12 Calorie Row
15 Wall Balls (14/10)
Rest 1 Minute Between Rounds
*Score = Time it takes to complete the workout
[Kilos = 6/4.5]
“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover
“Pretty good” is decent.
“Pretty good” is average.
“Pretty good” checks the box.
“Pretty good”… is the enemy of excellence.
How we do anything is how we do everything… and there is nothing in life worth doing half-assed.
Reflecting back on this week, let’s be critical with ourselves. What actions this week have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second time sooner than we think. Let’s take those “pretty goods”… to great.
Coaches Notes
3 Rounds:
1 Minute Row
20 Second Bottom Squat Hold
20 Second Squat to Stand
20 Second Active Spiderman
20 Second Active Samson
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
ROW
20 Second Row
WALL-BALL
5 Air Squats
5 Medball Front Squats
5 Medball Thrusters
5 Wall-Balls
How to Run the Teaching Portion
15 Calorie Row
15 Wallballs
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.
15/12 CALORIE ROW
WALLBALLS
10 Rounds For Time:
200m Run
15 Goblet Thrusters
Rest 1 Minute
3 Supersets:
5 Weighted Strict Pull-ups
50% Max Strict Ring Dips
Rest 2 Minutes Between Sets
3 Supersets:
Max Strict Pull-ups
Max Ring Push-ups
Rest 2 Minutes Between Sets
