Team W.O.D. Wednesday 6/5/19


Team W.O.D. Wednesday 6/5/19

Probiotics! Why do you need them? Why do we sell them?

Take a listen in the video below to Dr. Chance Martin, one of our Form and Fuel Nutrition Coaches (which is accepting clients) and also our onsite Physical Therapist.

He is accepting nutrition clients and those in need of injury prevention, existing injury, and/or accessory mobility exercises to stay in the gym…

Probiotics by Puori are up front for sell in the fridge!


“If you fight for your limitations, you get to keep them.” – Jim Kwik

Our harshest critic is in between our ears.

We’ve all been there… telling ourselves we’re no good. That we’re not going to make it. That we don’t have what it takes. Too old, too young, not good looking enough, not smart enough.

But if we continue to tell ourselves these things… we become them. The mind has this incredible power to bring into this world whatever it fixates on.

Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.

Team W.O.D. – 27 minutes

Teams of 3, splitting reps however desired…

In 7 minutes, Complete…
50 Back Squats (155/105)
50 Back Squats (185/125)
Score- As many reps as possible in remaining time of Back Squats (225/145)

Rest 3 Minutes

In 7 minutes, Complete…
50 Bench Press (135/95)
50 Bench Press (155/105)
Score- As many reps as possible in remaining time of Bench Press (185/135)

Rest 3 Minutes

In 7 minutes, Complete…
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Score- As many reps as possible in remaining time of Deadlifts (275/185)


  • Combining strength and conditioning with these three AMRAP 7’s
  • With one athlete working at a time, teams of 3 will break up reps as they see fit
  • Score is total reps at the last barbell on each movement added up together


  • Athletes should be able to complete the below reps when fresh for each weight jump on each movement:
    • First Weight: 20+ Unbroken Reps
    • Second Weight: 15+ Unbroken Reps
    • Third Weight: 10+ Unbroken Reps


  • A long 27 minutes of work, so looking to get athletes building in weight quickly today
  • Teaching one quick thing on the Bench Press, then spending most of our time building in weight and figuring out team logistics
  • Use multiple racks or change out weights if using different weights
  • If unable to Bench Press, complete Push Presses out of the rack:
    • 1st Bar: 115/85
    • 2nd Bar:135/95
    • 3rd Bar:155/105

Bar Over the Middle
On both the back squat and the deadlift, our focus will be keeping the bar over the middle of the foot. This cue serves athletes of every size. Everyone will have a different set-up based on their limb lengths. Some chests will be more upright than others. As you’re seeing and correcting, just look for that bar to stay centered throughout the movement. The best time to make corrections today is when athletes finish their set and take their rest.

The Feet
While the bench is typically focused on the upper half, we’ll touch on the lower half today. Connecting the feet to the ground creates a stronger position to press from. While keeping your rear on the bench, shorter athletes will likely have their heels up off the ground as they press through the front of the foot. Taller lifters will likely go heels down and a little wider. Press through the floor and press through the upper body.

*Coaches – consider instructing athletes to build in weight in reverse order so that we finish on the Back Squat, which is the first of the three AMRAPs today:

  1. Deadlifts
  2. Bench Press
  3. Back Squats *


  • Switch out before you start to struggle
  • Getting to the point in a set where the bar is moving slowly makes it harder to come back from
  • Always have a spotter on the bench
  • Partners can quickly change out weights after the 50 reps are completed


  • Below are suggested reps schemes to hold for each barbell
  • Adjust as needed based on feel
  • 1st Weight: Switch around 7-10 Reps
  • 2nd Weight: Switch around 5-7 Reps
  • 3rd Weight: Switch around 3-5 Reps