"Optimus Prime"
3 Rep Max
AMRAP 7:
Wallballs (20/14)
On the Minute [Starting at 1:00]:
5 Deadlifts (225/155)
*Score = Total Wallballs
[Wall Ball Kilos = 9/6, Deadlift Kilos = 102.5/70]
AMRAP 7:
Wallballs (14/10)
On the Minute [Starting at 1:00]:
5 Deadlifts (155/105)
*Score = Total Wallballs
[Wall Ball Kilos = 6/4, Deadlift Kilos = 70/48]
"The only person you are destined to become is the person you decide to be." Ralph Waldo Emerson
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen… instead choose.
Decisions = Destiny.
Coaches Notes
3 Rounds:
20 Second Knuckle Draggers
20 Second Bodyweight Good Mornings
20 Second Air Squats
20 Second Active Samson
20 Second Active Spiderman
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
DEADLIFT
With an empty bar…
5 Deadlifts with a 5 second negative.
With a light weight…
5 Deadlift with a 5 second negative.
With a moderate weight…
5 Deadlifts with a pause at the top of each rep.
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
WALL-BALL
5 Air Squats
5 Medball Front Squats
5 Medball Thrusters
5 Wall-Balls
How to Run the Teaching Portion
10 Wallballs
5 Deadlifts
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.
WALLBALLS
DEADLIFT
AMRAP 7:
Goblet Thrusters (50/35)
On the Minute [Starting at 1:00]:
10 Dumbbell Deadlifts (50's/35's)
3 Giant Sets:
7 Contralateral Kettlebell Reverse Lunge (Left)
:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric
7 Contralateral Kettlebell Reverse Lunge (right side)
:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric
Rest 2 Minutes Between Sets
