"Once And For All"
Back Squat
5 Rep Max
For Time:
30 Front Squats (155/105)
200 Meter Farmers Carry (50/35)'s
1,000/900 Meter Row
KILOS: 70/48 & 22.5/15's
For Time:
30 Front Squats (115/85)
200 Meter Farmers Carry (50/35)'s
1,000/900 Meter Row
KILOS: 52/38 & 22.5/15's
“Choices reveal our intentions.”
Every choice we make today is a vote in a certain direction.
If we choose to hit the snooze button today, we are more likely to hit it again tomorrow.
If we choose to have the snack we shouldn’t be having today, we’re more likely to have the same tomorrow.
If we choose to allow negative thoughts to take hold in our mind, we’re more likely to let additional ones consume the rest of our lives.
We realize that the choices we make ultimately will result in the person we become.
Accountable to our thoughts, responsible to our actions.
Coaches Notes
3 Rounds:
1:00, 0:45, 0:30 Row
20 Second Active Spiderman
20 Second Active Samson
20 Down Dog
20 Meter Single DB Farmers Carry Each Arm
The prescription is the stimulus, not necessarily what is written on the board.
Once And For All Coaches Video
How to Run the Whiteboard Brief
BACK SQUAT
Barbell Warmup video
15 Seconds Good Mornings
15 Seconds Back Squats
15 Seconds Elbow Rotations
15 Seconds Press and Reach
15 Seconds Stiff Legged Deadlift
15 Seconds Front Squat
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
FARMERS CARRY
10 Second Single DB Deadlift Each Arm
10 Seconds Double DB Deadlift
10 Second Double DB March in Place
ROW
20 Second Row
How to Run the Teaching Portion
8 Front Squats
50m Farmers Carry
100m Row
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 SQUATS
FARMERS CARRY
1,000 METER ROW
For Time:
30 Dumbbell Front Squats
200 Meter Farmers Carry
800 Meter Run
3 Giant Sets:
16 Dumbbell Front Rack Step Back Lunges (Foot Elevated)
:30 Second Dumbbell Hollow Hold
Rest 2 Minutes Between Sets
