"Goofball"
2 Rep Max
AMRAP 15:
30 Wallballs (20/14)
20/15 Calorie Row
10 Power Cleans (135/95)
AMRAP 15:
30 Wallballs (20/14)
20/15 Calorie Row
10 Power Cleans (95/96)
“Excitement comes from achievement. Fulfillment comes from the journey.”
Winning the award is exciting. Fulfillment is looking back at the hard work put in.
There’s irony when we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.
The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned. The early mornings. The late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.
The dopamine hit comes when we win; when we reach the goal, when we get the promotion. The everlasting fulfillment comes from the journey. And it’s a hell of a drug.
Coaches Notes
3 Rounds:
1 Minute Row
20 Second Bottom Squat Hold
20 Second Squat to Stand
20 Second Knuckle Draggers
20 Second Down Dog to Push-Ups
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
SPLIT JERK
5 Strict 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
WALL-BALL
5 Air Squats
5 Medball Front Squats
5 Medball Thrusters
5 Wall-Balls
POWER CLEAN
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.
4 Mid Shin Clean
How to Run the Teaching Portion
10 Wallballs
5 Calorie Row
3 Power Cleans
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.
WALLBALL
20/15 CALORIE ROW
POWER CLEANS
AMRAP 15:
30 Goblet Thrusters
200m Run
10 Dumbbell Power Cleans
3 Giant Sets:
50' Dumbbell Bear Crawl
50' Reverse Dumbbell Bear Crawl
Rest 1:30 Between Sets
