"Omar"
1 Rep Max
Workout Definition
[HERO]
For Time:
10-20-30 Thrusters (95/65)
15-25-35 Bar-Facing Burpees
KILOS: 43/29
Workout Definition
[HERO]
For Time:
10-20-30 Thrusters (75/55)
15-25-35 Bar-Facing Burpees
KILOS: 34/25
"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.
Coaches Notes
3 Rounds:
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
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
PUSH PRESS
5 Strict Press
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
THRUSTERS
5 Air Squats
How to Run the Teaching Portion
8 Thrusters
8 Bar Facing Burpees
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.
THRUSTERS
BAR FACING BURPEES
For Time:
10-20-30 Dumbbell Thrusters
15-25-35 Burpees
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
