"Never Mind"
AMRAP 20:
8 Toes to Bar
8 Alternating Front Rack Lunges
200 Meter Run*
Dumbbells: (50/35)'s
KILOS: 22.5's/15's
* Run Counts As 1 Rep
AMRAP 20:
8 Toes to Bar
8 Alternating Front Rack Lunges
200 Meter Run*
Dumbbells: (35/25)'s
KILOS: 15's/10's
* Run Counts As 1 Rep
“I want to see it, before I believe it.”
We are visually oriented people.
We seem to trust our eyes more than our other senses.
It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.
Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power in writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.
Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.
Coaches Notes
3 Rounds:
30 Second Alternating Lunges
30 Second Active Samson
30 Second Active Spiderman
200m Run
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
TOES TO BAR
10 Scap Pull-Ups
10 Kip Swings
5 Knee Raises
5 Kipping Straight Leg Raises
3-5 Toes to Bar
FRONT RACK LUNGES
15 Seconds Unweighted Lunges
15 Seconds Single DB Goblet Lunges
15 Seconds Single DB Front Rack Lunges
15 Seconds Double DB Front Rack Lunges
How to Run the Teaching Portion
8 Toes to Bar
8 Alternating Front Rack Lunges
200m Run
Gives athletes a chance to explore how long a roudn will take.
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.
TOES TO BAR
DUMBBELL FRONT RACK LUNGE
AMRAP 20:
8 V-Ups
8 Alternating DB Front Rack Lunges
200 Meter Run
3 Giant Sets:
9 Single Legged Landmine Romanian Deadlifts (Each Side)
15 Double Dumbbell Bench Press
21 Banded Pull Throughs
Rest 2 Minutes Between Sets
