OPEN TO ALL! BRING A FRIEND(s) FREE Saturday W.O.D. – 5/11/19


OPEN TO ALL! BRING A FRIEND(s) FREE Saturday W.O.D. – 5/11/19

*Coaches- please find anyone new and introduce them to the class! Let’s make anyone new feel welcome!


“The man on top of the mountain did not fall there” – Vince Lombardi

When we see the best of the best compete, they seem to make it look effortless. So effortless, they attract terms like “naturally talented” or “gifted”.

But this couldn’t be farther from the truth. As Vince Lombardi writes, they “did not fall there” by chance. They did something, very specific.

They have worked harder than us.
It’s not because they were born with it, or because they received it by chance.
It’s because they earned it.
They climbed the mountain – there’s only one way up.

This isn’t demoralizing… it’s the opposite. It’s empowering. It’s proof that we too can climb, if we so choose to put in the work. That discipline, over time, can get us there.

It doesn’t matter where you started.
And it doesn’t even matter where you are today.
All that matters, is where you want to go, and how hard you want to work for it.

Conditioning WOD – 20 minutes

As many rounds + reps as possible in 20 minutes of…
20/15 Calorie Assault Bike
15 Kettlebell Swings 70/55
20 AbMat Sit-ups
15 Goblet Squats 70/55
20 Hand Release Pushups


  • Shooting for 3+ rounds today
  • Being the end of the week, we can spend time on mobility and practicing the movements with anyone new KETTLEBELL MOVEMENTS
  • Looking for a slightly heavier kettlebell weight, but something you can complete in 1-2 sets within the workout


  • Stagger athletes on different starting movements if short on equipment
  • If unable to Bike, complete one of the following:
    • 20/15 Calorie Row

Fall Down
One part of the sit-up that is often overlooked is the eccentric portion. There is sometimes the tendency for athletes to slowly control the descent back to the ground. If this is done for many reps in a row, it can become very taxing on the midline. We want to treat these just like we do with resetting the weight on kettlebell swings. Let gravity do most of the work on they way down. This can help minimize some core fatigue and allow athletes to keep moving forward without having to stop.

Bottoms Up
On both our kettlebell movements today, we’ll focus on pointing the bottom of the bell towards the ceiling. In the kettlebell swing, we’re talking about this in terms of the finish position. Bottoms pointed straight up means the weight in balances over the middle of the body. Too far forward and we didn’t meet the full range of motion. Too far back and the weight is likely pulling us into an overextended position. If there was a light on the underside of the bell, it would be shining straight up. If mobility is the limiting factor of getting the bell overhead, we can go Russian swings or as high as possible while still maintaining a good position.

Bottoms Up
When setting up for the goblet squat, the most efficient way to grab the bell is with the bottoms up. This position allows athletes to cup the bell with both hands and keep the weight close to the chest. Another common option would be to grab the handle, but that option can be pretty taxing on the grip. Knowing we’ll need our grip for kettlebell swings, the bottoms up method is the way to go.


  • The two movements are the pacers for the workout
  • Use the pacing here as incentives to hold onto big sets on the kettlebells


  • These would be the movements we stop moving on
  • Shoot for big or unbroken sets knowing abmat sit-ups, bike and pushups are coming