"Brick & Mortar"
10 Rep Max
On the 3:00 x 7 Rounds:
500/400 Meter Row
12 Toes to Bar
Athletes Notes
“Don’t set your heart on so many things.” - Epictetus
At first glance, this almost sounds demoralizing. Yet at the core of this statement is a cause that is so pure: to put “first things first”.
A modern mantra of our lives is that “we can have it all”. Work, family, purpose, success, leisure time. We want all of it… at the same time… and right now.
The pitfall is not the act of having multiple desires, but the lack of prioritization of them. In a world where it’s about the constant pursuit of more, we can lose ourselves in the fog. And where everything is important… Nothing is important.
Take a moment today to contemplate our priorities. Are we focused on the right things?
Coaches Notes
3 Rounds:
1:00, 0:45, 0:30 Row
20 Second Down Dog
20 Second Up Dog
20 Second Plank
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
BENCH PRESS
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
ROW
20 Second Row
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
100m Row
6 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.
500/400 METER ROW
TOES TO BAR
On the 3:00 x 7 Rounds:
400 Meter Run
12 V-Ups
Alternating On the Minute x 12 (3 Rounds):
Minute 1: 8 Barbell Romanian Deadlifts
Minute 2: 30% Max Strict Handstand Push-ups
Minute 3: 20 GHD Sit-ups
Minute 4: 30% Max Strict Handstand Push-ups
