NEW YEAR, NEW CAUSE! Monday W.O.D. 1/4/21


NEW YEAR, NEW CAUSE! Monday W.O.D. 1/4/21

New Year, New Month, New Cause!

This January, we are excited to partner with Hope for Haiti to provide education to children in southern Haiti. Every 10 check-ins will provide a day of education to a classroom of 30 children! The hashtag this month is #hopeforhaiti.

Hope for Haiti considers education to be the keystone to sustainable development. By supporting, strengthening, and expanding the resources of existing schools, they are providing children with the tools they need to create their own future.

If you want to learn more about Hope for Haiti, you can check them out at

Thanks for checking in this month to help Haiti build their future through education!

With thanks,
Owners – Macy & Jenn Mitchell

“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” – Confucius

We’ve drawn a close to one of the most memorable years of recent decades… 2020.
As we enter 2021, we’ll be planning some targets, some goals, some aspirations. As we put the time towards thinking of the year ahead, let’s do a visualization exercise together to help shape those thoughts.

Imagine we’re sitting together in a coffee shop… and it’s the end of 2021. Just about a year from today.
And I ask you,
“Hey friend. Tell me… what do you feel was your biggest accomplishment of 2021?”
“Did you set any goals that you set, but happened to miss? What would you change?”

“And last question… now with 2021 in hindsight, what do you think are your major growth areas for 2022?”

Conditioning WOD – 25 minute cap

For Time:
3 Rounds of “Bergeron Beep Test”
50/35 Calorie Machine
3 Rounds of “Bergeron Beep Test”
50/35 Calorie Machine
3 Rounds of “Bergeron Beep Test”

[1 Round of Bergeron Beep Test]:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

WORKOUT BRIEF [0:00 – 5:00]

  • We have a little bit of everything here between weightlifting, gymnastics, and cardio 
  • You’ll complete all 3 rounds of the “BBT” before moving onto the machine
  • In total we have 9 rounds of the “BBT” and 100/70 calories of machine
  • We can expect this piece to take around 12-20 minutes to complete


  • 1 Round of the “Bergeron Beep Test” is:
    7 Thrusters (75/55)
    7 Pull-ups
    7 Burpees
  • The weight is supposed to be very light and the rep numbers manageable
  • Choose a weight and pull-up variation that can ideally be completed unbroken throughout

GENERAL WARM-UP [5:00-12:00]
30 Seconds Each
Easy Machine
Air Squats
Hollow Hold Video

Moderate Machine
Air Squats
Arch Hold Video

Faster Machine
Air Squats
Inchworm to Push-up Video

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

MOBILITY [12:00-18:00]
Child’s Pose: 1 Minute

Single Arm Lat Stretch on Wall: 1 Minute Each Side

Wall Squats: 1 Minute (Slow)

TEACHING [18:00-25:00]

  • Today we’ll touch on timing for the three more technical movements of the workout
  • In the thruster, this involves the timing of the press overhead
  • Look to keep the bar securely on the shoulders until the hips and legs straighten to get the most out of the lower body
  • Use the squeeze of the butt as the cue to initiate the press Movement Prep
  • 5 Dip + Drives (Squeeze the Butt + No Press)
  • 5 Push Press
  • 5 Front Squats
  • 5 Thrusters


  • The timing of the pull is also important for max efficiency
  • The order of operations goes as follows:
  • Kick the feet in front of the bar
  • Pop the hips towards the bar by squeezing the butt
  • Finish with a pull of the arms during the weightless moment
  • Pulling before the first two steps take place can throw off our rhythm and make it more of an arm-dominant movement
  • Think “kick-pop-pull”
  • Check out the Daily Video for more on the pull-up and thruster teaching points Movement Prep
  • 10 Scap Pull-ups Video
  • 5 Kip Swings
  • 1-3 Strict Pull-ups
  • 5 Kick & Pops (No Pull)
  • 3 Pull-ups

PRACTICE ROUND [25:00-30:00]
1 Round
With Workout Weight:
5 Thrusters
5 Pull-ups
5 Burpees
5 Calorie Machine

STRATEGY + WOD [30:00-60:00]

  • Find a transition speed between movements that ideally allows you to stay unbroken throughout the 9 total rounds
  • The burpees are also the only station where we’re not holding onto something
  • Complete the 7 burpees at a pace that allows for unbroken sets on the thrusters and the pull-ups
  • If you’re confident with the light thrusters and pull-ups, you can afford to push the transition and the burpees a little more


  • 7 Double Dumbbell Thrusters
  • 7 Single Dumbbell Goblet Thrusters
  • 7 Wallballs


  • Reduce Reps 
  • 7 Banded Pull-ups
  • 7 Jumping Pull-ups
  • 7 Ring Rows
  • 7 Double Dumbbell Bent Over Rows
  • 4 Strict Pull-ups


Snatch Technique
6 Sets:
3 Snatch Grip Push Jerks
2 Overhead Squats
1 Snatch Balance

Rest 2 Minutes Between Sets

Here is a general guide for weights used. Otherwise just build in weight as you go.

Set 1: 50% of 1RM Snatch
Set 2: 53% of 1RM Snatch
Set 3: 56% of 1RM Snatch
Set 4: 59% of 1RM Snatch
Set 5: 62% of 1RM Snatch
Set 6: 65% of 1RM Snatch