"Window Shopper"
On the 3:00 x 5 Rounds:
5 Front Squat
For Time:
50 Wallballs (20/14)
50/40 Calorie Row
50 Dumbbell Snatches (50/35)
50/40 Calorie Row
50 Wallballs (20/14)
KILOS: 22.5/15, 9/6
Time Cap: 15 Minutes
“The past is not predictive of the future.”
A short story to share.
Mike is an 18 year old high school student, who has struggled throughout his entire academic career… specifically, with taking tests. But he’s making his way by, just barely, until he reaches the biggest academic test of his life - his SAT’s.
Out of a near 1600, he scores 1480.
Mike returns home to his mother, and with all the love a mother has, questions quietly: how? How on Earth? Are you sure you didn’t cheat? They have dinner together, and celebrate his incredible scores as they talk about college.
From that point forward, Mike decides he is smart after all. After years of consistent skipping, he decides to go to class. He starts consistently scoring A’s, and doesn’t see a C for the remainder of his high school career. He goes onto the Ivy League, and starts a very successful magazine company. Mike grows a multi-million dollar business.
And six years later, he then receives a letter in the mail from the SAT board.
There was a mistake.
The letter reads that the scores were mixed up between him and another student.
As it turned out, Mike actually scored a 740.
People think his own life changed when he got the 1480. It didn’t.
Mike changed his life when he changed his behavior.
The past is indeed real. But the only time it becomes predictive of the future, is if it changes how we act… today.
3 Rounds:
1:00, 0:45, 0:30 Row
20 Second Knuckle Draggers
20 Second Bottom Squat Hold
20 Second Squat to Stand
20 Second Inchworm to Push-Ups
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
FRONT SQUAT
5 Pausing Air Squats
5 Pausing Zombie Squats
5 Pausing Front Squats
On the 3:00 x 5 Rounds: 5 Front Squats (Same Weight Across)
WALLBALLS
5 Wallball Strict Press
5 Wallball Push Press
5 Wallball Thrusters
5 Wallballs
ROW
20 Second Row
DUMBBELL SNATCH
10 Alternating DB Deadlift
10 Dumbbell Swings
5 Dumbbell Push Press Each Arm
6 Alternating DB Snatch
How to Run the Teaching Portion
10 Wallballs
5 Calorie Row
10 Dumbbell Snatches
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.
WALLBALLS
50/40 CALORIE ROW
DUMBBELL SNATCH
For Time:
50 Goblet Thrusters
800m Run
50 Dumbbell Snatches
800m Run
50 Goblet Thrusters
3 Sets:
:20 Seconds Waiter Squat Hold (Each Side)
Max Strict Pull-ups
5 Tempo Romanian Deadlift (5 Seconds Down)
