5 Rep Max
15 Wallballs (20/14)
1-2-3.. Burpee Pull-ups
“Comparison is the death of joy.” - Mark Twain
We are indeed out to destroy someone’s standards.
Our own, of yesterday.
The opposite of comparison isn’t forfeit, failure, or complacency.
It’s the act of joining arms with other like-minded individuals in the pursuit of our own next best version.
General Warmup [0:00 - 5:00]
20 Second Bottom Squat Hold
20 Second Active Samson
20 Second Active Spiderman
20 Second Air Squats
20 Second Down Dog to Push-Up
How to Run the General Warmup
WOD Brief - Stimulus [5:00 - 8:00]
The prescription is the stimulus, not necessarily what is written on the board.
- Category: Threshold
- Score: Rounds + Reps
- Wallballs: Weight we can cycle 40+ unbroken when fresh.
- Burpee Pull-Up: Any variation of pull-up is allowed, including jumping.
Evergreen Coaches Video
How to Run the Whiteboard Brief
Specific Warmup & Teaching [8:00 - 12:00]
Clean Specific Barbell Warmup
15 Seconds Upright Rows
15 Seconds Hang Muscle Clean
15 Seconds Front Squat
15 Seconds Tall Clean
4 High Hang Clean
REST, Cue punchout to receive the bar at it's highest point with fast elbows through.
4 Above Knee Hang Clean
REST, Cue hips back to receive the bar as if they are sitting on a tall stool and pass through a full squat.
4 Mid Shin Clean
Part 1, Squat Clean [12:00 - 27:00]
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
Teaching, Part 2 [27:00 - 32:00]
5 Air Squats
5 Medball Front Squats
5 Medball Thrusters
Wall-Ball Technique Teaching
How to Run the Teaching Portion
Strategy [32:00 - 33:00]
- Aim to go unbroken on wallballs.
- Steady and recover on burpee pull-ups.
How to Discuss Strategy
Practice Round [33:00 - 34:00]
2 Burpee Pull-Ups
How to Run a Practice Round
Bathroom, Water, Questions [34:00 - 36:00]
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
Workout [36:00 - 51:00]
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.
How to Run a Workout
Community Building [51:00 - 60:00]
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.
Community Building Video
- Goblet Thrusters
- Goblet Squats
- Jump Squats
- Box Jump Overs
- Ring Muscle-Ups
- Bar Muscle-Ups
- Burpee to Target
- Burpee Box Jump Overs
15 Goblet Thrusters
3 Giant Sets:
50' Single Arm Overhead Dumbbell Walking Lunge (Left)
50' Single Arm Overhead Dumbbell Walking Lunge (Right)
50' Broad Jumps
Rest 1:30 Between Sets