"Barf"
Deadlift
On the 3:00 x 5 Rounds:
5 Deadlift
3 Rounds x AMRAP 4:
500/450 Meter Row
25 Deadlifts (185/135)
Max Box Jumps (24"/20")
Rest 2 Minutes Between Rounds
KILOS: 84/61
3 Rounds x AMRAP 4:
500/450 Meter Row
25 Deadlifts (135/95)
Max Box Jumps (24"/20")
Rest 2 Minutes Between Rounds
KILOS: 61/43
“No one was ever wise by chance.” – Seneca
Let’s pretend we have two individuals out hiking in the woods.
The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.
One took the effort to learn from it, one did not.
Wisdom isn’t by chance. It is by choice.
Coaches Notes
3 Rounds:
1:00, 0:45, 0:30 Row
20 Second Bodyweight Good Mornings
20 Second Box Step-Ups
20 Second Knuckle Draggers
20 Second Box Jumps
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
DEADLIFT
With an empty bar…
5 Deadlifts with a 5 second negative.
With a light weight…
5 Deadlift with a 5 second negative.
With a moderate weight…
5 Deadlifts with a pause at the top of each rep.
On the 3:00 x 5 Sets:
5 Deadlifts
ROW
20 Second Row
How to Run the Teaching Portion
100m Row
5 Deadlifts
5 Box Jumps
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.
100M ROW
-Reduce Distance
-Time Cap
DEADLIFT
BOX JUMPS
3 Rounds x AMRAP 4:
500/450 Meter Row
25 Deadlifts (185/135)
Max Box Jumps (24"/20")
Rest 2 Minutes Between Rounds
3 Sets, Not for Time:
30' Dumbbell Bear Crawl (50's/35's)
30' Reverse Dumbbell Bear Crawl (50's/35's)
