"Dumbfounded"
3 Rounds x AMRAP 7:
40 Dumbbell Snatches (50/35)
800 Meter Run
Max Rope Climbs (15')
Rest 3 Minutes Between Rounds
KILOS: 22.5/15
3 Rounds x AMRAP 7:
40 Dumbbell Snatches (35/25)
800 Meter Run
Max Rope Climbs (15')
Rest 3 Minutes Between Rounds
KILOS: 15/10
“Well done is better than well said.” - Benjamin Franklin
Talk is cheap.
Anyone can talk.
Only the few choose to DO.
There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.
Press pause at that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.
WD > WS.
Coaches Notes
3 Rounds:
200m Run
20 Second Down Dog
20 Second Up Dog
20 Second Alternating Single DB Deadlift
20 Foot Single DB Overhead Carry Each Arm
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
DUMBBELL SNATCH
10 Alternating DB Deadlift
10 Dumbbell Swings
5 Dumbbell Push Press Each Arm
6 Alternating DB Snatch
ROPE CLIMB
Rope Climb Technique Video
How to Run the Teaching Portion
10 Dumbbell Snatches
200m Run
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.
DUMBBELL SNATCH
800 METER RUN
ROPE CLIMBS
3 Rounds x AMRAP 7:
40 Dumbbell Snatches (50/35)
800 Meter Run
Max Renegade Rows
Rest 3 Minutes Between Rounds
3 Sets Not For Time:
9 Barbell Romanian Deadlifts
15 Strict Parallel Bar Dips
20 GHD Sit-ups
Rest 2 Minutes Between Sets
