"Well Rounded"
10 Rounds For Time:
3 Clean and Jerks (155/105)[70/48]
200 Meter Run
1 Round of "Cindy"
*Score = Time it takes to complete the workout
10 Rounds For Time:
3 Clean and Jerks (155/105)[70/48]
200 Meter Run
1 Round of Strict "Cindy"
*Score = Time it takes to complete the workout
10 Rounds For Time:
3 Clean and Jerks (115/85)[52/38]
200 Meter Run
1 Round of "Cindy"
*Score = Time it takes to complete the workout
3 Rounds:
200m Run
15 Second Knuckle Draggers
15 Second Alternating Quad Stretch
15 Second Bodyweight Good Mornings
15 Second Active Samson
15 Second Active Spiderman
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
PUSH-UPS
20 Second Top Of Plank Hold
5 Push-Up Negatives
5 Push-ups
Push-Up Teaching Video
AIR SQUATS
5 Air Squat Negatives
5 Pausing Air Squats
5 Air Squats
Air Squat Teaching Video
How to Run the Teaching Portion
3 Clean and Jerks
200m Run
1 Round of Cindy
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.
CLEAN AND JERK
200 METER RUN
CINDY
10 Rounds For Time:
6 Dumbbell Clean and Jerks
200 Meter Run
1 Round of "Cindy"
3 Sets Not For Time:
9 Barbell Romanian Deadlifts
15 Strict Parallel Bar Dips
20 GHD Sit-ups
Rest 2 Minutes Between Sets
