"Betty"
Strict Press
3 Rep Max
5 Rounds For Time:
12 Push Presses (135/95)
20 Box Jumps (24"/20")
KILOS: 61/43
Workout Definition
12 Push Presses (95/65)
20 Box Jumps (24"/20")
KILOS: 43/29
“It doesn’t matter when we start.
It doesn’t matter where we start.
All that matters is that we start.”
If you’re human, you’ve felt the burn of waiting too long.
Felt the pain of a missed opportunity, not due to action, but mis-action.
It is wise of us to recognize that it is a human condition to await the better setup. It is our nature to be risk-averse. We want safety, and guaranteed results. Yet the unfortunate guarantee there is that we’ll wake tomorrow in the same place we are today… if not worse.
Just start.
Whatever it is, you’re not too old. You’re not too young. You’re not too busy, too poor, too unprepared. You’re not too tired, too uneducated, and you’re not too weak. You’re ready. The perfect time is now.
3 Rounds:
30 Second Box Step-Ups
30 Second Pigeon on Box
30 Second Prayer on Box
15 Second Box Push-Ups
15 Second Bunny Hops
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
STRICT PRESS
5 Pausing Strict Press
How to Run the Teaching Portion
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
BOX JUMPS
15 Second Bunny Hops
15 Second Box Step Ups
15 Second Box Jumps With Step Down
How to Run the Teaching Portion
6 Push Press
6 Box Jumps
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.
PUSH PRESS
BOX JUMPS
5 Rounds For Time:
12 DB Push Presses
30 Squat Jumps
3 Giant Sets:
50' Dumbbell Bear Crawl
50' Reverse Dumbbell Bear Crawl
Rest 1:30 Between Sets
