"Extension Cord"
30-20-10:
Push Press (115/85)
Burpee Pull-ups
Box Jump Overs (30"/24")
KILOS: 52/38
Time Cap: 20 Minutes
30-20-10:
Push Press (95/65)
Burpee Pull-ups
Box Jump Overs (24"/20")
KILOS: 43/29
Time Cap: 20 Minutes
“You can’t build on top of success you don’t acknowledge.” - Dallas Travers
There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we were psyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line always moves.
It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.
We aim to live in a state of true “blissful dissatisfaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.
Coaches Notes
3 Rounds:
15 Second Down Dog
15 Second Active Samson
15 Second Active Spiderman
15 Second Arm Circles
15 Second Box Step-Ups or Box Jumps
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
STRICT PRESS
5 Pausing Strict Press
How to Run the Teaching Portion
10 Push Press
5 Burpee Pull-Ups
5 Box Jump Overs
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.
PUSH PRESS
BUPREE PULL-UPS
BOX JUMP OVERS
30-20-10:
Dumbbell Push Press
Burpees
100 Double Unders
3 Giant Sets:
7 Single Arm Tempo Kettlebell Deadlift (Left)
15 Weighted AbMat Sit-ups
7 Single Arm Tempo Kettlebell Deadlift (Right)
:15-30 Second Ring Plank Hold
Rest As Needed Between Sets
