"Most Dope"
3 Rep Max
10 Rounds For Time:
10-1 Front Squats (115/85)
1 Rope Climb (15')
Time Cap: 15 Minutes
KILOS: 52/38
10 Rounds For Time:
10-1 Front Squats (95/65)
1 Rope Climb (15')
Time Cap: 15 Minutes
KILOS: 43/29
“Seek not good from without; seek it within yourselves, or you will never find it.” - Epictetus
When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.
A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us options.
When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into a better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.
Responsibility is a weapon. And it only comes from within.
Coaches Notes
3 Rounds:
30 Second Squat Hold
30 Second Active Samson
30 Second Active Spiderman
30 Second Air Squats
30 Second Pigeon Pose Each Side
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
FRONT SQUATS
5 Quarter Squats
5 Half Squats
5 Front Squats
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
ROPE CLIMB
Rope Climb Technique Video
How to Run the Teaching Portion
4 Front Squats
1 Rope Climb
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.
FRONT SQUAT
ROPE CLIMB
10 Rounds For Time:
10-1 Double DB Squats
1 Renegade Row
Not For Time:
15 Barbell Hip Thrusts
100' Single Dumbbell Overhead Walking Lunge
15 Barbell Hip Thrusts
100' Single Dumbbell Overhead Walking Lunge1
5 Barbell Hip Thrusts
