Overhead Squat
On the 3:00 x 3 Sets:
8 Overhead Squats
Start First Set at 60% & Build
"Over The Rainbow"
3 RFT:
14 OHS, 115/85
14 Lateral Bar Burpees
Into
3 RFT
14 Wall Balls, 20/14
14 Lateral Bar Burpees
Time Cap: 15 Minutes
KG |
(52/38)
(9/6)
3 Rounds:
10 Power Snatches (115/85)
12 Bar-facing Burpees
Directly Into...
3 Rounds:
12 Wallballs (20/14)
10 Bar-facing Burpees
In part one we’re hitting 3 sets of 8 OHS. Athlete’s should target a load that they’re confident in for the first set and then build as they are able. In part 2, we have another two sets of 3 rounds back to back today, meaning no rest when transitioning from the first 3 rounds to the next 3 rounds. Keeping heart rate and breathing in check becomes important quickly in order to maintain a consistent effort throughout this piece.
Total time to complete all work
Overhead Squats | Light. Unbroken.
Lateral Barbell Burpees | Around :60.
Wallballs | :60 or less.
Bar over the foot
Today we’re targeting the barbell staying over the front plane by keeping the barbell over the midfoot or heel throughout the rep. Cue athletes to press up and pull back on the bar if it’s too far forward. Cue athletes to press up and pull the bar forward if it’s too far behind them.
Overhead Squats
Reduce Loading
Sub Single Dumbbell
Front Squats
2x Air Squats
Lateral Barbell Burpees
Reduce Reps
Lateral Barbell Burpees (With Step Over)
Regular Burpees
Calories On Any Machine (1:00 Cap)
Wallballs
Reduce Reps/Loading/Target
Single Dumbbell Thrusters
Empty Barbell Thrusters
21 Air Squats
In part 1, pair athletes up in groups of 2 or 3. There should be plenty of time for athletes to adjust weights as needed between partners. Call athletes to lift on alternating minute so that you are able to get eyes on each athlete throughout the sets.
In part 2, you can manage a large class by allowing athletes to start at different stations. Since each of these stations should take a similar amount of time, athletes should be able to share wall balls. If you’re short on bars you can also have athletes perform burpees to a target or burpees to plate so that athletes will have an easier time sharing barbells.
Whiteboard Brief
General Flow
General Flow :20-:30 each
Overhead Squat | tell, show, do, check
Workout Specific
Practice Round
Break
Workout adjustments if needed
Look For
3 RFT:
14 Double DB front squat
14 Lateral DB burpees
Into
3 RFT
14 Single DB thrusters
14 Lateral DB Burpees
Time Cap: 15 Minutes
“Don’t set your heart on so many things.” - Epictetus
At first glance, this almost sounds demoralizing. Yet at the core of this statement is a cause that is so pure: to put “first things first”.A modern mantra of our lives is that “we can have it all”.
Work, family, purpose, success, leisure time. We want all of it… at the same time… and right now.The pitfall is not the act of having multiple desires, but the lack of prioritization of them. In a world where it’s about the constant pursuit of more, we can lose ourselves in the fog.
And where *everything* is important… Nothing is important.Take a moment today to contemplate our priorities. Are we focused on the right things?
4 Sets
12 Crush grip curls
6 Tall kneeling DB shoulder press each side
