"Clean Freak"
10 Rep Max
AMRAP 12:
2 Squat Cleans* (135/95)
40 Double Unders
8 Toes to Bar
* Add 2 Squat Cleans Every Round
KILOS: 61/43
AMRAP 12:
2 Squat Cleans* (95/65)
40 Double Unders
8 Toes to Bar
* Add 2 Squat Cleans Every Round
KILOS: 43/29
“Waste No More Time Arguing What A Good Person Should Be. Be One.” - Marcus Aurelius
It isn’t what we say that defines us, but instead what we do.
In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.
The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.
Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.
Coaches Notes
3 Rounds:
20 Second Single Unders
20 Second Cossack Squats
20 Second Inchworms
20 Second Squat to Stand
20 Second V-Ups
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
CLEAN & JERK
5 High Hang Cleans
5 Above Knee Cleans
5 Mid Shin Cleans
5 Strict Press
5 Push Press
5 Push Jerk
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
TOES TO BAR
10 Scap Pull-Ups
10 Kip Swings
5 Knee Raises
5 Kipping Straight Leg Raises
3-5 Toes to Bar
How to Run the Teaching Portion
2 Squat Cleans
20 Double Unders
4 Toes to Bar
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.
SQUAT CLEANS
DOUBLE UNDERS
TOES TO BAR
AMRAP 12:
2 Dumbbell Squat Cleans*
40 Double Unders
8 V-Ups
3 Giant Sets:
7 Contralateral Kettlebell Reverse Lunge (Left)
:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric
7 Contralateral Kettlebell Reverse Lunge (right side)
:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric
Rest 2 Minutes Between Sets
