"Cinnabon"
5 Rounds For Time:
40 Sit-ups
3 Rounds of "Cindy"
200 Meter Farmers Carry (50/35)'s
1 Round of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
Time Cap: 30 Minutes
“Your mind is not your shoe size.” - Jim Kwik
Have you ever taken an “IQ Test”?
Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.
As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.
The truth of it all however, is that we know so very little about how the mind actually works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.
In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.
Coaches Notes
3 Rounds:
30 Second Active Samson
30 Second Active Spiderman
15 Second Plank
15 Second Cossack Squats
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
ABMAT SIT-UPS
AbMat Sit-Up Teaching Video
PULL-UPS
10 Scap Retractions
PUSH-UPS
20 Second Top Of Plank Hold
5 Push-Up Negatives
5 Push-ups
Push-Up Teaching Video
AIR SQUATS
5 Air Squat Negatives
5 Pausing Air Squats
5 Air Squats
Air Squat Teaching Video
How to Run the Teaching Portion
10 Sit-Ups
3 Pull-Ups
5 Push-Ups
7 Air Squats
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.
SIT-UPS
FARMERS CARRY
PULL-UPS
PUSH-UPS
5 Rounds For Time:
40 Sit-ups
3 Rounds of " Dumbbell Cindy"
200 Meter Farmers Carry
Dumbbell Cindy:
5 Push-Ups
10 Bent Over Rows
15 Air Squats
For Quality, 3 Sets:
:20 Seconds L-Sit
:30 Seconds Hip Extension Hold
:40 Seconds Tempo Back Squat*
Rest 2 Minutes Between Sets
*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up
