8.5.2023

"31 Heroes" [HERO]

[TEAMS OF 2]

[AMRAP 31]
Partner A performs AMRAP of:
8 Thrusters (155/105)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)

While Partner B performs:
400 meter Sandbag Run (50/35 Ib)

Partners switch after each Run.

Daily Mindset

“True happiness is to enjoy the present, without anxious dependence of the future” – Seneca

How often do we rush to the finish line… only to rush to find the next?

It is in our nature to crave progress. It is also in our nature to be wary of complacency. This is where a misconception can form, leading to dark times. We live for the “future”, a finish line that we’ll never reach.

The aim is absolutely not to ignore the future… but to instead embrace the present. Let’s move past the logic of the “pursuit of happiness”, and embrace the breath in our lungs at this moment. Wherever we go today, let’s go with everything we got.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
20 Second Box Step-Ups
20 Second Pigeon on Box Each Side
20 Second Prayer on Box
20 Second Down Dog to Push-Up
20 Second Air Squats

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: Grind
• Score: Rounds + Reps
• Thruster: Weight we can cycle for 10+ reps unbroken when fresh.

How to Run the Whiteboard Brief

Specific Warmup & Teaching [8:00 - 15:00]

ROPE CLIMB
Rope Climb Technique Video

THRUSTERS
5 Air Squats

• Grab the floor with your toes and screw your feet into the ground.
  5 Front Squats
• Full grip on the bar with elbows up.
  5 Push Press
• Take note of the depth of the push press. This is the depth point during the thruster when we want to start accellerating the bar overhead.
  5 Thrusters
• Accellerate the bar at the top of the squat, not starting in the bottom.

How to Run the Teaching Portion

Practice Round [15:00 - 17:00]

4 Thrusters
1 Rope Climb
4 Box Jumps

How to Run a Practice Round

Bathroom, Water, Questions [17:00 - 20:00]

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 [20:00 - 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 [50:00 - 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

Modifications

THRUSTERS

• Front Squats
• Back Squats
• Push Press

ROPE CLIMB

• Lie to Stand Climb
• Reduce Height
• 3 Strict Pull-Ups

BOX JUMPS

• Step-Ups
• Reduce Height
• Squat Jumps

Home WOD

[TEAMS OF 2]

[AMRAP 31]
Partner A performs AMRAP of:
8 Thrusters
6 Renegade Rows
200m Run

While Partner B performs:
400 meter Sandbag Run (50/35 Ib)

Partners switch after each Run.

After Party

3 Sets:
7 Seated Single Arm Arnold Press
:30 Seconds Ring Plank Support
14 Weighted AbMat Sit-ups

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