"Linguine"
7 Rounds For Time:
7-6-5-4-3-2-1 Bar Muscle-ups
20 AbMat Sit-ups
400 Meter Run
Time Cap: 30 Minutes
7 Rounds For Time:
10-9-8-7-6-5-4 Strict Chest to Bar Pull-Ups
20 AbMat Sit-ups
400 Meter Run
Time Cap: 30 Minutes
7 Rounds For Time:
7-6-5-4-3-2-1 Burpee Pull-Ups
20 AbMat Sit-ups
400 Meter Run
Time Cap: 30 Minutes
There are two definitions in the English language for the word “Overcome”.
The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.
The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.
These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.
We don’t run from the fire. We run to it.
Coaches Notes
3 Rounds:
400-200-100m Run
20 Second Arm Circles
20 Second Plank
20 Second Down Dog
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
BAR MUSCLE-UP
10 Scap Pull-Ups
10 Kip Swings
5 Straight Arm Press Down Kip Swing
2-3 Bar Muscle-Ups
ABMAT SIT-UPS
AbMat Sit-Up Teaching Video
RUN CADENCE
How to Run the Teaching Portion
3 Bar Muscle-Ups
10 Abmat Sit-Ups
200m Run
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.
BAR MUSCLE-UPS
7 Rounds For Time:
7-6-5-4-3-2-1 Renegade Rows
20 AbMat Sit-ups
400 Meter Run
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
