"Choreography"
4 Rounds For Total Reps:
3 Minute Echo Bike Calories
2 Minute Shuttle Runs
1 Minute Dumbbell "Macho Man" (50/35)'s
1 Minute Rest
1 Round of Dumbbell Macho Man:
3 Dumbbell Power Cleans
3 Dumbbell Front Squats
3 Dumbbell Push Jerks
KILOS: 22.5's/15's
4 Rounds For Total Reps:
3 Minute Echo Bike Calories
2 Minute Shuttle Runs
1 Minute Dumbbell "Macho Man" (35/25)'s
1 Minute Rest
1 Round of Dumbbell Macho Man:
3 Dumbbell Power Cleans
3 Dumbbell Front Squats
3 Dumbbell Push Jerks
KILOS: 15's/10's
"The only person you are destined to become is the person you decide to be." Ralph Waldo Emerson
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen. Choose.
Decisions = Destiny.
Coaches Notes
3 Rounds:
1 Minute Echo Bike
30 Second Easy Shuttle Runs
15 Second Knuckle Draggers
15 Second Good Mornings
15 Second Alternating Cossack Squats
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
MACHO MAN
10 Single DB Deadlifts
10 Single DB Swings Each Arm
10 Single DB Goblet Strict Press
5 Double DB Deadlifts
5 Double DB Hang Power Cleans
5 Double DB Push Press
5 Double DB Deadlifts
5 Double DB Power Cleans
5 Double DB Push Jerks
How to Run the Teaching Portion
Increase working pace at each new station.
30 Second Echo Bike
30 Second Shuttle Runs
1 Round of Dumbbell Macho Man
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.
ECHO BIKE CALORIES
SHUTTLE RUNS
DUMBBELL MACHO MAN
4 Rounds For Total Reps:
3 Minute Burpees
2 Minute Shuttle Runs
1 Minute Dumbbell "Macho Man" (50/35)'s
1 Minute Rest
1 Round of Dumbbell Macho Man:
3 Dumbbell Power Cleans
3 Dumbbell Front Squats
3 Dumbbell Push Jerks
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
Rest 1:30 Between Sets
3 Supersets:
10 Barbell Bent Over Rows
:30 Second Prisoner Superman Hold
Rest 1:30 Between Sets
