"Inner Circle"
5 Rep Max
AMRAP 15:
5 Chest to Bar Pull-ups
30 Double Unders
10 Push-ups
“What is important is seldom urgent, and what is urgent is seldom important.” - Dwight Eisenhower
Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.
He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.
Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and seem like the things we should be doing right now.
If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got nothing done by its end.
Let’s take note of what we do today with a critical eye. Let’s cut the fluff.
Coaches Notes
3 Rounds:
20 Second Standing Calf Raises
20 Second Down Dog
20 Second Single Unders
20 Second Down Dog to PUsh-Ups
20 Second Active Samson
20 Second Active Spiderman
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
BENCH PRESS
Allow 15 minutes to build. If you want to put it on a clock, allow attempts on the…
0:00, 2:00, 4:00, 6:00, 9:00, 12:00, 15:00
CHEST TO BAR PULL-UPS
10 Scap Retractions
PUSH-UPS
20 Second Top Of Plank Hold
5 Push-Up Negatives
5 Push-ups
Push-Up Teaching Video
How to Run the Teaching Portion
5 Chest to Bar Pull-Ups
30 Double Unders
10 Push-Ups
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.
CHEST TO BAR PULL-UPS
DOUBLE UNDERS
PUSH-UPS
AMRAP 15:
5 Bent Over Rows
30 Double Unders
10 Push-ups
3 Giant Sets:
12 Alternating KB Z-Presses (8/Side)
12 Banded Ketllebell Lunges (6/Side)
32 Banded Face Pulls
Rest 2 Minutes Between Sets
