may is mental health month, and even though it may not be specifically called out in every class of the year - this place is built on mental conditioning. as coaches, it may be one of the coolest things that we get to impact.
Assemble champion mentality: Focus on the good. What is within your control RIGHT NOW, today? act. seize this moment. get better. win the day. every day.
every day this month we will be adding in something specifically dedicated toward positive mental health.
MONDAY | HYBRID
Our Mental Health Message for today: One of the biggest contributing factors to depression is loneliness, which places even greater emphasis on the discipline of surrounding yourself in positive, supportive community/team settings (most importantly on the days you don't want to).
Ask if anyone is willing to share what positive verbiage you keep in your head when things get hard (whether that be in a workout or life) - positive verbiage that keeps you moving forward. Things get tough in max/hybrid/endurance similarly as they can get tough in life.
WARM UP | 5 MIN
5-10 Kcal Bike and 10-20 Kcal Ski or Row
20 Mini Banded Bent Over Rows, Scapular Retractions, and Overhead Pull Downs
10 Long banded pull aparts
INDIVIDUAL STRENGTH
Rep choice paired with weight choice should feel close to failure every round.
Two Groups | Switch groups at halfway mark of class
Group 1 | 4-20 REPS OF EACH
GROUND TO OVERHEAD (Dumbbells or Heavy Plate) + THRUSTER (COMBO MOVE: Start with dumbbells in deadlift position (chest upright), while standing up curl to overhead press, then lower into front rack squat/thruster starting position, and stand up with arms fully extended overhead, that's ONE REP. Then resent back to dumbbell ground to overhead - as a coach, emphasize during demos and watch for controlled core rather than using back to perform movements)
CHIN UPS
SEATED, BENT OVER REVERSE FLIES (Alt shoulder rotation each rep between thumbs down/pinkies up and palms down)... thumbs down/pinkies up gets the reverse delts a bit more and stays a bit higher in the back, palms down gets a little bit lower into the back
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Group 2 | 4-20 REPS OF EACH
BARBELL ROWS
CONTROLLED PUSH UPS (Controlled to lower, Explosive on the way up)
SANDBAG DOUBLE ROW + PUSH (Double bent over row, with explosive push to ground... as a coach, emphasize good form every time when picking up the sandbag off the ground)
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MAX | Break into 2-3 Teams (4-6 people/team)
20:00 Class Clock | Objective: First team to 100 Kcals Bike (or 100 kcals for time)
50:00 Class Clock | Objective: First team to 1000 m Row or Ski (or 1000 m for time)
Ask if anyone is willing to share what positive verbiage you keep in your head when things get hard (whether that be in a workout or life) - positive verbiage that keeps you moving forward. Things get tough in max/hybrid/endurance similarly as they can get tough in life.
WARM UP | 5 MIN
5-10 Kcal Bike and 10-20 Kcal Ski or Row
20 Mini Banded Bent Over Rows, Scapular Retractions, and Overhead Pull Downs
10 Long banded pull aparts
INDIVIDUAL STRENGTH
Rep choice paired with weight choice should feel close to failure every round.
Two Groups | Switch groups at halfway mark of class
Group 1 | 4-20 REPS OF EACH
GROUND TO OVERHEAD (Dumbbells or Heavy Plate) + THRUSTER (COMBO MOVE: Start with dumbbells in deadlift position (chest upright), while standing up curl to overhead press, then lower into front rack squat/thruster starting position, and stand up with arms fully extended overhead, that's ONE REP. Then resent back to dumbbell ground to overhead - as a coach, emphasize during demos and watch for controlled core rather than using back to perform movements)
CHIN UPS
SEATED, BENT OVER REVERSE FLIES (Alt shoulder rotation each rep between thumbs down/pinkies up and palms down)... thumbs down/pinkies up gets the reverse delts a bit more and stays a bit higher in the back, palms down gets a little bit lower into the back
-----
Group 2 | 4-20 REPS OF EACH
BARBELL ROWS
CONTROLLED PUSH UPS (Controlled to lower, Explosive on the way up)
SANDBAG DOUBLE ROW + PUSH (Double bent over row, with explosive push to ground... as a coach, emphasize good form every time when picking up the sandbag off the ground)
-----
MAX | Break into 2-3 Teams (4-6 people/team)
20:00 Class Clock | Objective: First team to 100 Kcals Bike (or 100 kcals for time)
50:00 Class Clock | Objective: First team to 1000 m Row or Ski (or 1000 m for time)
tuesday | maximal effort conditioning
Our Mental Health Message for today: Knowing that 1 in 4 people deal with depression and/or anxiety, that means one person on your team could be struggling today, yesterday, or may have struggled this past weekend. Rally around every single teammate today (no different than any other day here.) We are so thankful for the support you all continue to show one another.
Team Size: 3-5
Team Goal: First team to 600 Kcal (or 600 Kcal for Time)
Team gets to choose how they get to 600 kcals
For teams of 3 that could really use a team of 4, feel free to add in 3:00 rest after each 200 kcals
Rules:
1. Must get 50 kcal on each machine
2. Must complete machines in intervals of 50 (example: team 1 starts on tread and completes 150 kcals, then goes to row for 50 kcals, then goes to bike for 100 kcals, then goes to ski for 50 kcals, etc.)
15 sec cap per person on ski, bike, tread, 30 sec cap per person on row
Team Size: 3-5
Team Goal: First team to 600 Kcal (or 600 Kcal for Time)
Team gets to choose how they get to 600 kcals
For teams of 3 that could really use a team of 4, feel free to add in 3:00 rest after each 200 kcals
Rules:
1. Must get 50 kcal on each machine
2. Must complete machines in intervals of 50 (example: team 1 starts on tread and completes 150 kcals, then goes to row for 50 kcals, then goes to bike for 100 kcals, then goes to ski for 50 kcals, etc.)
15 sec cap per person on ski, bike, tread, 30 sec cap per person on row
wednesday | Functional strength
Today's Mental Health Messaging: Break the ice for everyone: "What has been your biggest recent accomplishment - this is not for comparison, simply celebration."
Warm Up
10 Reverse Lunges
10 Light KB Swings
10 Wide leg good mornings
10s Single leg hip bridges with foot on low incline
Three Groups for workout 14:00 CAP on each
4-20s Bulgarian Split Squats or Reverse Lunges
12-20 Toes to Bar or Medball V-ups
8-20s Single Arm Staggered Stance KB Swings - Weight on the side of the leg that is back
4-12 Barbell RDLs
12-24s Single leg hip bridge with feet on ground or low box/low bench, sandbag on hips
1:00 Long banded knee, Russian Twists (Weight optional) - Attach the Heavy long (Purple/Green) bands to rack - the other end of the band will go around thighs very close to knees (laying on back with head away from rack, feet facing rack + knees bent), knees are stacked over hips with tension on the band feet lifted off ground ideally on these ones, and controlled rotation with a lifted chest through the torso (weight optional)
Warm Up
10 Reverse Lunges
10 Light KB Swings
10 Wide leg good mornings
10s Single leg hip bridges with foot on low incline
Three Groups for workout 14:00 CAP on each
4-20s Bulgarian Split Squats or Reverse Lunges
12-20 Toes to Bar or Medball V-ups
8-20s Single Arm Staggered Stance KB Swings - Weight on the side of the leg that is back
4-12 Barbell RDLs
12-24s Single leg hip bridge with feet on ground or low box/low bench, sandbag on hips
1:00 Long banded knee, Russian Twists (Weight optional) - Attach the Heavy long (Purple/Green) bands to rack - the other end of the band will go around thighs very close to knees (laying on back with head away from rack, feet facing rack + knees bent), knees are stacked over hips with tension on the band feet lifted off ground ideally on these ones, and controlled rotation with a lifted chest through the torso (weight optional)
THURSDAY | hybrid
Today's Mental Health Message: Break the ice: What are you grateful for? Sometimes hearing what other people are grateful for reframes your own perspective. Also, please extend the gratitude that we have for everyone who chooses to be an Assemble athlete.
WARM UP 5 min
Tread | 3, 15-20 Sec Build Up Sprints (Can continue this part throughout beginning of strength)
12s SL RDL + Leg Swing
Clean Progression | 5 Deadlifts, 5 Hang Shrugs, 5 High Pulls, 5 Cleans
WORKOUT TWO GROUPS | 12 MIN CAP/GROUP
4-8 Banded Thigh Cleans (Clean of choice) + 4-12 Front Squats
4-8 Box Jumps
6-30 Curls + 6-30 Skull Crushers
6-30 Pull Ups
MAX | 20 MIN
Break into 2 Teams (Ideally no smaller than 4 person teams - so less than 8 would be one team)
Short Sprint Mechanics | 5 MIN
High knees + Butt Kicks
A Skips, B Skips, Karaoke
Max Team Tread Distance | 15 MIN
WARM UP 5 min
Tread | 3, 15-20 Sec Build Up Sprints (Can continue this part throughout beginning of strength)
12s SL RDL + Leg Swing
Clean Progression | 5 Deadlifts, 5 Hang Shrugs, 5 High Pulls, 5 Cleans
WORKOUT TWO GROUPS | 12 MIN CAP/GROUP
4-8 Banded Thigh Cleans (Clean of choice) + 4-12 Front Squats
4-8 Box Jumps
6-30 Curls + 6-30 Skull Crushers
6-30 Pull Ups
MAX | 20 MIN
Break into 2 Teams (Ideally no smaller than 4 person teams - so less than 8 would be one team)
Short Sprint Mechanics | 5 MIN
High knees + Butt Kicks
A Skips, B Skips, Karaoke
Max Team Tread Distance | 15 MIN
Friday | e:60
Today's Mental Health Message: Endurance may be one of the best training grounds for life itself. A lot of the times with endurance, things can get hard before they start getting better, and when they get hard the desire to quit usually rises. Ice breaker question: "Why are you here?" When you know your why (what/who is important to you), it makes the desire to quit less appealing.
This is similar to last week with drawing machines (have them draw right before each round) but they CAN redraw the same machine this week.
This week there will be 4 machines, and they can redraw the same machine (could end up on the same machine for the whole class - yikes to anyone who would draw 4 bikes haha)
Team Endurance Long Distances | 12 Min/Machine - Four Machines/Per Team
As small of teams as possible (ideally 2 person teams)
Distance Goals:
Bike: 125 Kcal
Tread: 1.5 mi
Ski: 2500 m
Row: 2500 m
Intended for interval repeats: it’s not a slow pace if you’re aiming for the goals, but the endurance goal will be to maintain your interval pace attempt after attempt
This is similar to last week with drawing machines (have them draw right before each round) but they CAN redraw the same machine this week.
This week there will be 4 machines, and they can redraw the same machine (could end up on the same machine for the whole class - yikes to anyone who would draw 4 bikes haha)
Team Endurance Long Distances | 12 Min/Machine - Four Machines/Per Team
As small of teams as possible (ideally 2 person teams)
Distance Goals:
Bike: 125 Kcal
Tread: 1.5 mi
Ski: 2500 m
Row: 2500 m
Intended for interval repeats: it’s not a slow pace if you’re aiming for the goals, but the endurance goal will be to maintain your interval pace attempt after attempt
