"Clawfoot"
5 Rep Max
AMRAP 15:
7 Toes to Bar
5 Dumbbell Thrusters (50/35)'s
30 Double Unders
KILOS: 22.5's/15's
AMRAP 15:
7 Toes to Bar
5 Dumbbell Thrusters (35/25)'s
30 Double Unders
KILOS: 15's/10's
"Discipline is choosing between what you want now, and what you want most." -- Abraham Lincoln
The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.
What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.
This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.
What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.
Coaches Notes
3 Rounds:
20 Second Jumping Jacks
20 Second Standing Calf Raises
20 Second Down Dog
20 Second Up Dog
20 Second Single Unders
20 Second Air Squats
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
PUSH 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
TOES TO BAR
10 Scap Pull-Ups
10 Kip Swings
5 Knee Raises
5 Kipping Straight Leg Raises
3-5 Toes to Bar
DUMBBELL THRUSTES
5 Single DB Goblet Thrusters
How to Run the Teaching Portion
7 Toes to Bar
5 Dumbbell Thrustesr
30 Double Unders
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.
TOES TO BAR
DUMBBELL THRUSTERS
DOUBLE UNDERS
AMRAP 15:
7 V-Ups
5 Dumbbell Thrusters
30 Double Unders
3 Giant Sets:
12 Alternating KB Z-Presses (8/Side)
12 Banded Ketllebell Lunges (6/Side)
32 Banded Face Pulls
Rest 2 Minutes Between Sets
