"Square Dance"
AMRAP 20:
27 AbMat Sit-ups
21 Dumbbell Bench Press (50/35)'s
15 Pull-ups
9 Shuttle Runs
AMRAP 20:
27 AbMat Sit-ups
21 Dumbbell Bench Press (35/25)'s
15 Pull-ups
9 Shuttle Runs
“Everyone makes mistakes. Not everyone owns them.”
It can be tempting to blame a failure on an external factor. But when we do, we gain nothing. When we shirk responsibility, we also shirk a learning opportunity.
Learning starts with ownership. Recognizing that we can do this better. No one is infallible. We will all make mistakes. Sometimes we will be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.
Ask yourself a simple question: “What could I have done better?”
Coaches Notes
3 Rounds:
20 Second Alternating Cossack Squats
20 Second Down Dog to Push-Ups
20 Second Plank
20 Second Shuttle Runs
"The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
ABMAT SIT-UPS
AbMat Sit-Up Teaching Video
PULL-UPS
10 Scap Retractions
How to Run the Teaching Portion
10 Abmat Sit-Ups
8 Dumbbell Bench Press
6 Pull-Ups
4 Shuttle Runs
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.
ABMAT SIT-UPS
DUMBBELL BENCH PRESS
PULL-UPS
SHUTTLE RUNS
AMRAP 20:
27 AbMat Sit-ups
21 Dumbbell Bench Press
15 Bent Over Rows
9 Shuttle Runs
Alternating On the Minute x 12 (3 Rounds):
Minute 1: 8 Barbell Romanian Deadlifts
Minute 2: 30% Max Strict Handstand Push-ups
Minute 3: 20 GHD Sit-ups
Minute 4: 30% Max Strict Handstand Push-ups
