OVERHANG

OVERHANG

Workout details

AMRAP 20:

30/24 Calorie Row

20 Box Jump Overs (24"/20")

10 Dumbbell Hang Snatch (R)

10 Dumbbell Hang Snatch (L)

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Dumbbell: (50/35)

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For the Coach

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• Stimulus 

• Workout brief: https://youtu.be/2hLljBuyMYs
• Resource links: Monostructural Conversions Chart
• Full body workout today with a lower body push on the row and box jump over with an upper body pull and press with the snatch. We’ll be training our midline and grip conditioning extensively throughout this workout as well. We want to find a smooth pace on the rower and box jumps that allows us to move consistently and go unbroken on the hang snatches. 
• Row: 2:00 or less
• Box jump overs: 1:30 or less 
• Snatches: light to moderate. Unbroken . 

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• Teaching Focus 

• Row 

• The athletes will be spending a lot of time on the rower today. There’s a great opportunity to develop and dial in technique. 
• Focus on the sequence of movement: drive with the legs, open the hips, then pull with the arms.
• Keep the chain moving in a straight line both in and out of the fan.

• Through Line 

• Leg drive

• In the row, drive hard through the legs before pulling with the arms. Cue athletes to move the chain by driving the legs through the footpads. 
• In the box jump, hard leg drive and hip extension as you jump on the box. Focusing on driving the ground away from the legs through your jump. 
• In the hang snatches, cue athletes to full extend the legs and hips before pulling the DB overhead. Cue athletes to jump the DB overhead. 

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• Modifications

• Row

• Reduce volume 
• Sub machine 

• Box jump over 

• Reduce height 
• Box step over 

• Hang snatch

• Reduce load 

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• Logistics

• If you’re short on rowers based on class size you can start half of your athletes on the hang snatch and allow them to work backward through the AMRAP. 
• Check out the monostructural conversions chart if you need to sub the row for a different monostructural movement.

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Lesson Plan

• Whiteboard Brief (00-03)
• General Warm Up (03-09)

• General flow 

• 2 Rounds of
• :15 alternating quad pulls 
• :15 plank to toe touch
• :15 shoulder taps
• :15 alternating spiderman
• :15 push up to down dog 
• :15 alternating step back lunges
• :15 high knees 
• :15 air squats

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• Specific Warm Up (9-24)

• Row Progression | tell, show, do, check

• :20 Legs only
• :20 Legs + hips
• :20 Legs, hips, arms
• :20 full pull then,  segmented return of arms, hips, then legs.
• :60 at desired stroke rate (goal of 15/12 calories)

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• DB and Box progression | tell, show, do, check

• :10 lateral step up right
• :10 lateral step up left
• :20 DB deadlift
• :20 Lateral step over 
• :20 DB strict press 

• Focus on keeping the DBs stacked over the body with the biceps close to the ear

• :20 Tuck Jump to step over 
• :20 Alternating DB swing 

• Focus on extending the hips aggressively before recruiting the arms

• :20 Box jump over (or workout modification) 
• :10 DB hang power snatch right 
• :10 DB hang power snatch left

• Focus on keeping the DB close to the body

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• Primer (24-30)

• Practice Round 

• 5/4 calorie row 
• 4 box jump overs
• 4 right DB hang snatch 
• 4 left DB hang snatch 

• Break
• Workout adjustments if needed
• Workout (30-50)

• Look for 

• Row, drive hard through the legs before pulling with the arms. Cue athletes to move the chain by driving the legs through the footpads.
• Box jump, hard leg drive and hip extension as you jump on the box. Focusing on driving the ground away from the legs through your jump.
• Hang snatches, cue athletes to full extend the legs and hips before pulling the DB overhead. Cue athletes to jump the DB overhead.

• Post Workout Clean Up & Chat (50-60)

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Additional Elements 

• Home Workout  [DBs & jump rope]

AMRAP 20:

400m run 

20 Squat jumps 

10 Dumbbell Hang Snatch (R)

10 Dumbbell Hang Snatch (L)

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• Mindset 

“Leadership is not about being in charge. Leadership is about taking care of those in your charge.” - Simon Sinek. What defines a leader? Is it a promotion, titles, or status? We realize that is not the case. We’ve all met others at some point in our lives that were, title wise, on an identical level. Both were students in school, teammates on a sports team, or co-workers in a job. Yet something sets them apart. We don’t remember them for what they said or did, but instead, for how they made us feel. There’s a line that’s been said a million times over. “Why did you do it?” “Because he (or she) would have done it for me”. True leadership is not a title.

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• After Party 

4 Rounds

8 Single arm Arnold press

8 Single arm DB row