"Flying Somewhere?"
Front Squat
On the 2:00 x 5 Sets:
2 Front Squats
AMRAP 15:
7 Dumbbell Snatches (R)
7 Dumbbell Snatches (L)
500/450 Meter Bike Erg
3 Rope Climbs (15')
Dumbbell: (70/50)
KILOS: 32/22.5
* Every 100 Meters = 1 Rep
AMRAP 15:
7 Dumbbell Snatches (R)
7 Dumbbell Snatches (L)
500/450 Meter Bike Erg
3 Rope Climbs (15')
Dumbbell: (35/25)
KILOS: 15/10
* Every 100 Meters = 1 Rep
“Your obsessions become your possessions.” - Ed Mylett
The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.
But let’s try to define “to be obsessed” a little further. What it’s not defined by is "hours put in". That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.
Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.
Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.
Coaches Notes
3 Rounds:
1:00, 0:45, 0:30 Bike Erg
20 Second Active Samson
20 Second Active Spiderman
20 Second Down Dog
20 Second Bodyweight Good Mornings
The prescription is the stimulus, not necessarily what is written on the board.
Flying Somewhere Coaches Video
How to Run the Whiteboard Brief
On the 2:00 x 5 Sets:
2 Front Squats
FRONT SQUAT
5 Quarter Squats
5 Half Squats
5 Front Squats
DUMBBELL SNATCH
8 Single DB Deadlifts Each Side
8 Single DB Russian Swings Each Side
8 Single DB Push Press Each Side
8 Single DB Snatch Each Side
ROPE CLIMB
Rope Climb Technique Video
How to Run the Teaching Portion
7 Dumbbell Snatches (R)
7 Dumbbell Snatches (L)
100 Meter Bike Erg
1 Rope Climbs (15')
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.
DUMBBELL SNATCH
BIKE ERG
ROPE CLIMB
AMRAP 15:
7 Dumbbell Snatches (R)
7 Dumbbell Snatches (L)
200m Run
3 Renegade Rows
Not For Time:
15 Barbell Hip Thrusts
100' Single Dumbbell Overhead Walking Lunge
15 Barbell Hip Thrusts
100' Single Dumbbell Overhead Walking Lunge
15 Barbell Hip Thrusts
