"Floor & Decor"
5 Rounds For Time:
30/24 Calorie Bike Erg
10 Burpees
30 AbMat Sit-ups
10 Burpees
Time Cap: 25 Minutes
5 Rounds For Time:
30/24 Calorie Bike Erg
10 Burpees
20 V-Ups
10 Burpees
Time Cap: 25 Minutes
Athletes are looking to maintain split times for each round that are 5:00 or less. Adjust the reps as needed to accomplish this.
Time to complete work. Add 1s per rep not completed if time capped.
Bike | About 2:00 or less range today.
Burpees | About :45 or less of work throughout.
AbMat Sit-ups | 1:15 or less.
Pacing
In the bike encourage athletes to find a calorie range that allows them to hit the stimulus time frame.
In the burpees encourage athletes to use their arms as the pacer. How slow or fast their hands reach the ground should determine their speed. Encourage them to be quick off the ground, rather than rest on the ground.
In the sit ups encourage them to stay unbroken and fluid through their movement. If 30 is too much to hold unbroken, encourage them to scale back.
Bike
Reduce Reps
2:30 Time Cap
30/24 Calorie Row
27/22 Calorie Ski
400m Run
300m Air Run
Bike
Reduce Reps
Remove Push-up
20 Mountain Climbers
Box Jumps
:40 Effort on Any Machine
Sit ups
Reduce Reps
Hollow Rocks
If you need to share bikes, have a second group start 2:00 behind the first group. The lesson plan will allow for extra time to run two groups if needed.
Whiteboard Brief
General Flow 0:20-0:30 of each
Burpee warm up
Look for feet to land flat and outside of hands
Explain pacing by how fast your hands reach get back to the ground. See Bens video for burpee warm up.
Bike & Sit up Prep
Something you can do 30+ reps in a row, or bring volume down to 1-2 sets
Practice Round
Break
Workout adjustments if needed
Look For
Timing, if athletes are not hitting the target time encourage them to scale.
Pacing the burpees, but staying steady with movement.
Full range of motion. Shoulders should pass the hip crease at the top.
5 Rounds For Time:
50 Alternating Lunges
10 Burpees
30 AbMat Sit-ups
10 Burpees
“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.
4 Rounds
20 Hollow Rocks
20 V-Ups
