10 Rep Max
"Drive, Chip, & Putt"
50 Power Snatches (95/65)
30 Bar-Facing Burpees
1,000/800 Meter Row
Time Cap: 15 Minutes
“Leadership is not about being in charge. Leadership is about taking care of those in your charge.” - Simon Sinek
What defines a leader? Is it a promotion, titles, or status? We realize that is not the case.
We’ve all met others at some point in our lives that were, title wise, on an identical level. Both were students in school, teammates on a sports team, or co-workers in a job. Yet something sets them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.
There’s a line that’s been said a million times over.
“Why did you do it?”
“Because he (or she) would have done it for me”.
True leadership is not a title.
General Warmup [0:00 - 5:00]
1 Minute Row
15 Second Alternating Quad Stretch
15 Second Bodyweight Good Mornings
15 Second Active Samson
15 Second Active Spiderman
How to Run the General Warmup
WOD Brief - Stimulus [5:00 - 8:00]
The prescription is the stimulus, not necessarily what is written on the board.
- Category: Threshold
- Score: Time
- Logistics: If short on rowers, an 8 minute stagger should work.
- Power Snatch: Weight we can cycle 20+ unbroken when fresh.
How to Run the Whiteboard Brief
Specific Warmup & Teaching [8:00 - 12:00]
Snatch Specific Barbell Warmup
15 Seconds Upright Rows
15 Seconds Hang Muscle Snatch
15 Seconds Behind the Neck Press
15 Seconds Overhead Squat
15 Seconds Snatch Balance
4 High Hang Snatch
REST, Cue punchout to receive the bar with locked out elbows.
4 Above Knee Hnag Snatch
REST, Cue hips back to receive the bar as if they are sitting on a tall stool.
4 Mid Shin Snatch
Snatch Teaching Video
Part 1, Power Snatch[12:00 - 27:00]
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
Teaching, Part 2 [27:00 - 32:00]
20 Second Row
- Feet flat against rower and/or vertical shins.
20 Second Row
- Arms straight during pull until handle crosses the knees.
20 Second Row
- Sit bones on seat, not low back.
20 Second Row
Row Teaching Video
How to Run the Teaching Portion
Strategy [32:00 - 33:00]
- Plan the barbell so that breaks are fast.
- Steady on the burpees.
- Push the row to finish.
How to Discuss Strategy
Practice Round [33:00 - 34:00]
5 Power Snatch
5 Bar Facing Burpees
How to Run a Practice Round
Bathroom, Water, Questions [34:00 - 36:00]
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
Workout [36:00 - 51:00]
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.
How to Run a Workout
Community Building [51:00 - 60:00]
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.
Community Building Video
- Power Clean
- Sub Dumbbells
- Kettlebell Swing
BAR FACING BURPEE
- Line Facing Burpee
- Burpee to Target
- Burpee Box Jump Over
- Same Distance Ski Erg
- 2x Distance Bike
- 800m Run
75 Dumbbell Power Snatches
30 Dumbbell-Facing Burpees
800 Meter Run
3 Giant Sets:
50' Single Arm Overhead Dumbbell Walking Lunge (Left)
50' Single Arm Overhead Dumbbell Walking Lunge (Right)
50' Broad Jumps
Rest 1:30 Between Sets