"Waiting List"
3 Rounds For Time:
800 Meter Run
50 Sit-ups
30 Push-ups
100 Double Unders
Time Cap: 30 Minutes
“If failure is not an option, neither is success.”
We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.
That’s a dangerous person. Dangerous enough… to accomplish something great.
We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.
If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.
Life is so short.
There’s no time to bunt.
Let’s swing for the fences.
3 Rounds:
200m Run
20 Second Down Dog to Push-Ups
20 Second Standing Calf Raises
20 Second Plank
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
RUN CADENCE
ABMAT SIT-UPS
AbMat Sit-Up Teaching Video
PUSH-UPS
20 Second Top Of Plank Hold
5 Push-Up Negatives
5 Push-ups
Push-Up Teaching Video
DOUBLE UNDERS
15 Second Single Unders
15 Second Penguin Hops
15 Second Double Unders
How to Run the Teaching Portion
200m Run
10 Sit-Ups
8 Push-Ups
25 Double Unders
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.
800M RUN
-Reduce Distance
-Time Cap
SIT-UPS
PUSH-UPS
DOUBLE UNDERS
3 Rounds For Time:
800 Meter Run
50 Sit-ups
30 Push-ups
100 Double Unders
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
Rest 1:30 Between Sets
3 Supersets:
10 Barbell Bent Over Rows
:30 Second Prisoner Superman Hold
Rest 1:30 Between Sets
