1 Rep Max
"Omar" [COMPETE & TRAIN]
10-20-30 Thrusters (95/65)
15-25-35 Bar-Facing Burpees
10-20-30 Thrusters (75/55)
15-25-35 Bar-Facing Burpees
"All you need are these: certainty of judgment in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way." - Marcus Aurelius
Perception, Good Action, and Gratitude.
Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.
Perception - In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference - our emotional state. Control our emotions, and we’ll find clarity of judgment in the present.
Good Action - Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never waste our failures.
Gratitude - Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.
General Warmup [0:00 - 5:00]
30 Second Active Spiderman
30 Second Active Samson
15 Second Knuckle Draggers
15 Second Alternating Quad Stretch
15 Second Air Squat
15 Second Down Dog to Push-Ups
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
- Thrusters: Choose a weight we can cycle for 25+ reps unbroken when fresh.
- Bar-Facing Burpees: Variation we can complete 15+ in under a minute when fresh.
Omar Coaches Video
How to Run the Whiteboard Brief
Specific Warmup & Teaching [8:00 - 12:00]
5 Strict Press
- Bar path up and back.
5 Front Rack Dips
5 Push Press
- Vertical torso during the dip.
Part 1, Push Press [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]
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.
- Accellerate the bar at the top of the squat, not starting in the bottom.
How to Run the Teaching Portion
Strategy [32:00 - 33:00]
- Break the trhusters in round 2.
- Push the burpees. It's easy to lose focus here and lose 1-2 seconds each rep.
How to Discuss Strategy
Practice Round [33:00 - 34:00]
8 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 [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
- Goblet Thrusters
- Front Squats
- Push PRess
- Sub Dumbbells
BAR FACING BURPEES
- Burpee Box Jump Overs
- Line Facing Burpee
- Burpee to Target
10-20-30 Dumbbell Thrusters
3 Giant Sets:
12 Alternating KB Z-Presses (8/Side)
12 Banded Ketllebell Lunges (6/Side)
32 Banded Face Pulls
Rest 2 Minutes Between Sets