"Brick Wall"
For Time:
100/80 Calorie Echo Bike
50 Deadlifts (225/155)
30 Wall Walks
* Partition However You'd Like
Time Cap: 25 Minutes
For Time:
100/80 Calorie Echo Bike
50 Deadlifts (155/105)
30 Wall Walks
* Partition However You'd Like
Time Cap: 25 Minutes
“Let character be your loudest statement.”
The chef puts on an apron.
The accountant brings a suitcase.
The football player wears shoulder pads and a helmet.
These are all identifiables that may come to mind when thinking of those individuals.
What are yours?
Are they materials, or is it something else?
Let character be what defines you.
Humble, Hungry, Unshakeable.
Coaches Notes
3 Rounds:
1 Minute Echo Bike
20 Second Bodyweight Good Mornings
20 Second Knuckle Draggers
20 Second Down Dog Shoulder Taps
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
DEADLIFT
5 Deadlifts to Knee
5 Deadlifts to Below Knee
5 Deadlifts to Midshin
--Add Light Weight--
2 Sets:
3 Tempo Deadlifts with a 5 second Negative
How to Run the Teaching Portion
5 Calorie Echo Bike
5 Deadlifts
2 Wall Walks
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
"t 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.
100/80 CALORIE ECHO BIKE
DEADLIFTS
WALL WALK
For Time:
100/80 Calorie Echo Bike
50 Deadlifts (225/155)
30 Wall Walks
3 Giant Sets:
20 Barbell Good Mornings
15 Dumbbell Bench Press
100 Meter Sled Drag
