"I Am 12"
5 Rep Max
AMRAP 12:
60/50 Calorie Echo Bike
Max Rounds With Time Remaining..
30 Double Unders, 1 Front Squat
30 Double Unders, 2 Front Squats
30 Double Unders, 3 Front Squats
....
Barbell: (115/85)
AMRAP 12:
60/50 Calorie Echo Bike
Max Rounds With Time Remaining..
30 Double Unders, 1 Front Squat
30 Double Unders, 2 Front Squats
30 Double Unders, 3 Front Squats
....
Barbell: (95/65)
“If you aren’t going all the way, why go at all?” – Joe Namath
The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Unyielding to any circumstance. A lack of commitment is the opposite. It’s one of the most dangerous things we can live with.
If we are going to fall flat on our face in something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. It’s going to be really freaking cold. So we have two options.
Let’s burn it into our mind, that no matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.
When we go to work, we show up to put in a championship performance.
When we have family over for dinner, we show up to put in a championship performance.
When we go to the gym to train ourselves, we show up to put in a championship performance.
Coaches Notes
3 Rounds:
1 Minute Echo Bike
15 Second Calf Raises
15 Second Bunny Hops
30 Second Active Samson
30 Second Active Spiderman
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
FRONT SQUATS
5 Quarter Squats
5 Half Squats
5 Front Squats
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
DOUBLE UNDERS
20 Seconds Bunny Hops
20 Seconds Single Unders
20 Seconds Double Unders
How to Run the Teaching Portion
5 Calorie Echo Bike
30 Double Unders
3 Front Squats
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.
DOUBLE UNDERS
60/50 CALORIE ECHO BIKE
FRONT SQUATS
AMRAP 12:
1,200m Run
Max Rounds With Time Remaining..
30 Double Unders, 1 Front Squat
30 Double Unders, 2 Front Squats
30 Double Unders, 3 Front Squats
….
3 Giant Sets:
16 Dumbell Front Rack Step Back Lunges (Foot Elevated)
:30 Second Dumbbell Hollow Hold
Rest 2 Minutes Between Sets
