LABOR DAY! 8/9/10am with childcare Monday 9/7/20


LABOR DAY! 8/9/10am with childcare Monday 9/7/20

Labor Day, the first Monday in September, is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It constitutes a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of our country!

“75% Emotional, 25% Physical”

It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).

But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependent on the physical actions we take, and more on the emotional backings behind them.

We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.

75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?

When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.


*Coaches – based on amount of DBs, athletes may also use KBs of similar weight. If KBs must be used, on renegade rows, the pushup will need to be done on the floor for safety.

As many rounds + reps as possible in 18 minutes of…
50 Wallballs (20/14)
40/30 Calorie Machine
30 Deadlifts (225/155)
20 Double Dumbbell Push Presses (50’s/35’s)
10 Dumbbell Renegade Rows (50’s/35’s)

WORKOUT BRIEF [0:00 – 5:00]

  • The majority of this longer AMRAP workout is spent on moderately loaded weightlifting movements
  • On top of the machine calories, we’ll lift three different weighted objects: a medicine ball, a barbell, and a set of dumbbells
  • The name of the game today is chipping away at manageable sets to keep steadily inching forward
  • The goal is to choose weights and variations that allow you to complete 1 to 1.5 rounds today


  • Choose a weight you can cycle for 50+ unbroken reps when fresh
  • Men throw to a 10 foot target
  • Women throw to a 9 foot target


  • Choose a moderate weight that you can cycle for 25+ reps unbroken when fresh


  • Choose a pair of dumbbells that allows you to clear this station in 2-3 sets
  • Note that there is no re-bend of the knees after driving the weight overhead
  • Click Here to see a demo video


  • The Renegade Row combines upper body pushing and pulling into 1 movement
  • 1 Rep = 1 Push-up + 1 Right Arm Row + 1 Left Arm Row
  • This should be a weight that you can complete with in 2 sets (5-5)
  • Full range of motion standards include:
  • Chest makes contact with the floor between the dumbbells
  • One head of the dumbbell makes contact with the shoulder at the top of the row
  • You can use a different dumbbell weight than the push presses as needed
  • Click Here to see a demo video of the Renegade Row

GENERAL WARM-UP [5:00-12:00]
With Workout Weight Medicine Ball
1 Minute Easy Machine
30 Seconds Squats to Medicine Ball Video
1 Minute Push-up to Down Dog Video
30 Seconds Medicine Ball Deadlifts
1 Minute Active Samson Video
30 Seconds Medicine Ball Slams Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here

MOBILITY [12:00-15:00]
Dumbbell Ankle Stretch: 40 Seconds Each Side

Chest Stretch on Floor: 40 Seconds Each Side

Click Here


Finish the Drive
We have two movements that finish with an press overhead in today’s workout. The wallball and the double dumbbell push press. While the dumbbells are much heavier than the wallball, the movement pattern is the same, which means there is a lot of potential for high interference in the shoulders. To offset some of that interference, we can dial in the timing of the leg drive to the pres with the arms. The more effectively we can use the legs, the more strain it takes off the shoulders. This can allow us to sustain bigger sets throughout. Look to straighten the legs hard before doing any pressing. It can be helpful to this of the press as a follow through to the leg drive instead of it’s own part of the movement. Jump and finish, don’t squat and press.

Movement Prep
With Lighter Dumbbells:
5 Double Dumbbell Strict Press
10 Double Dumbbell Push Press

With Workout Weight Medicine Ball:
5 Medicine Ball Push Press
5 Medicine Ball Front Squats
5 Medicine Ball Thrusters
5 Wallballs

In both of our pulling movements today, we’ll focus on our set-up position. With a moderate weight, we’re likely completing these deadlifts in several sets. This means we’ll have to set-up for the first rep more than just a couple times. Every time we approach the bar we can focus on these three things in order before lifting the weighted off the ground:

  1. Barbell Covers the Loops of the Laces
  2. Hands Just Outside the Legs
  3. Pull The Hips Down Into Position
    Having this “routine” can help get you set into a good position to start each set.

Movement Prep
With Light Weight:
Establish Set-up Position
30 Seconds Slow Deadlifts

Like the deadlift, we’ll also focus on the set-up position, which will help with better execution of the movement. We’ll go over an overview in the Daily Video, but see below for a checklist of things we’re looking for:

  1. Hands on Dumbbells with Arms in a Straight Line
  2. Feet Outside Shoulder Width
  3. Shoulders and Hips Square to Ground with Body Tight

Movement Prep
With Lighter Dumbbells:
Establish Set-up Position
20 Seconds Plank (Hands on Dumbbells)
5 Renegade Rows

PRACTICE ROUND [30:00-35:00]
1 Round
With Workout Weights:
10 Wallballs
8 Calorie Machine
6 Deadlifts
4 Double Dumbbell Push Presses
2 Dumbbell Renegade Rows

STRATEGY + WOD [35:00-60:00]

  • With bigger rep numbers, moderate weights, and a long time domain, this piece is all about chipping away at each station
  • Having a plan going into the 18 minutes for all the weighted movements can help you keep moving forward efficiently
  • The best break-up plan is the one that limits your rest between sets to about 10 seconds or less
  • Consider the following options listed below


  • 1 Set: 50
  • 2 Sets: 25-25
  • 3 Sets: 25-15-10
  • 4 Sets: 15-15-10-10
  • 5 Sets: 10’s
  • 6 Sets: 10-8-8-8-8-8
  • 7 Sets: 8-7-7-7-7-7-7


  • 1 Set: 30
  • 2 Sets: 15-15
  • 3 Sets: 10-10-10 or 12-10-8
  • 4 Sets: 8-8-7-7
  • 5 Sets: 6’s
  • 6 Sets: 5’s
  • 10 Sets: 3’s


  • 1 Set: 20
  • 2 Sets: 10-10
  • 3 Sets: 10-5-5 or 8-7-5


  • 1 Set: 10
  • 2 Sets: 5-5
  • 3 Sets: 4-3-3


  • 50 Single Dumbbell Goblet Thrusters Video
  • 50 Medicine Ball Squat Cleans Video


  • 30 Double Dumbbell Deadlifts Video
  • 30 Single Dumbbell Deadlifts (Each Side) Video


  • 20 Single Dumbbell Push Press (10 Each Side) Video


  • 10 Strict Pull-ups
  • 10 Ring Rows (Feet Elevated)
  • 10 Inverted Bar Rows Video
  • 10 Double Dumbbell Plank Rows (Each Side) Video
  • 10 Barbell Bent Over Rows Video
  • 10 Double Dumbbell Bent Over Rows Video
  • 10 Single Dumbbell Bent Over Rows (Each Side) Video

Accessory (before or after class)

Snatch Technique

(0:00-4:00): Build to a Moderate High-Hang Squat Snatch (Pockets)
(4:00-8:00): Build to a Moderate Hang Squat Snatch (Above Knees)
(8:00-12:00): Build to a Moderate Low-Hang Squat Snatch (Below Knees)