W.O.D. and Endurance Thursday 6/4/20


W.O.D. and Endurance Thursday 6/4/20

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

There will be a final cup of morning coffee for us.
There will be the last chance for us to listen to the radio.
And if we are lucky enough to have kids, there will be a last time we get to sit in traffic as we drive them to school.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes. We start to see the abundance in life again, versus it being blended into the background.

Conditioning WOD

For time…

30-20-10 reps of…
Alternating Dumbbell Power Snatches (50/35)
Hand Release Push-ups

Directly Into…

10-20-30 reps of…
Alternating Dumbbell Hang Clean and Jerks (50/35)


  • We’ll work through back-to-back couplet workouts that combine a dumbbell movement with a “floor” movement
  • You’ll start off by completing all the reps of power snatches and push-ups in part 1 before advancing to part 2
  • There is no rest between part 1 and 2 – you’ll move directly from one to the next
  • Your score is the total time it takes to complete the 240 reps
  • The intended time range for this workout is between 14-24 minutes


  • Alternate hands each rep for a total of 15-10-5 each side
  • BOTH HEADS OF THE BELL should make contact with the floor
  • Choose a weight for both dumbbell movements that you can complete for 30+ reps unbroken when fresh
  • You can also adjust the reps as needed [21-15-9, 15-12-9…]


  • You’ll also switch hands every rep on the hang clean and jerks
  • For the hang clean, swing the bell between the legs like a kettlebell swing
  • For the jerk, you can push press or push jerk the weight overhead
  • Click Here to see a demo video


  • If you have over 30 push-ups unbroken when fresh, let’s complete this piece as written
  • If you’re not quite there, consider reducing the reps or choosing a modification
  • Completing this station as 21-15-9 reduces the reps from 60 to 45


  • The burpees today are standard burpees
  • The chest and thighs make contact with the ground in the bottom
  • You can jump or step up off the floor
  • Finish the movement at full extension with some air under the feet and a clap overhead

Fall Fast
With push-ups happening in the couplet before, the upper body will likely be pretty taxed. Instead of controlling the eccentric portion of this movement, look to fall towards the ground fast. Break your fall with the hands instead of slowly lowering the body to the ground. Think of this movement in three steps: flop, pop, and hop. The flop is the most important today.

Push the Ground Away
If we can recruit more muscle, our sets of push-ups will feel stronger today. One way to recruit more muscle is to think about pushing the ground away instead of pushing the body up from the ground. This subtle shift can make each rep a little more explosive and help you sustain manageable sets throughout the workout.

Fast Lockout
Pushing the ground away can help us reach a locked out position quickly. With 60 reps total, we can use this fast lockout as a gauge on how to break this movement up. Aim for quick, aggressive sets on your push-ups. Breaking up your sets before your lockout begins to slow down is the best way to stay consistent. Once lockout slows, the movement begins significantly harder. Quick sets of 3 with quick breaks is better than big sets of 5-10 with long breaks between. Even as you’re moving fast and being aggressive, look to maintain a straight line from head to toe.

Push the Ground Away
Just like we did with the upper body on the push-ups, we can push the ground away with the lower body on the dumbbell movements. Recruiting more leg muscle will help take the strain off the upper body to do the work. Think about pushing the feet through the ground instead of pulling the weight up. This push with the legs can lead to a fast lockout overhead, which also minimizes the amount of upper body pressing we’re doing. This press will be fatigued from the push-ups and burpees, so let’s rely on the big muscles of the lower body to get most of the job done.


  • Barbell Power Snatches (95/65)
  • Odd Object Ground to Overhead Video
  • Slamballs Video


  • Barbell Clean and Jerks (95/65)
  • Odd Object Clean and Jerk Video
  • Kettlebell Swings


  • Reduce Reps
  • Elevate Hands (Box or Bench)
  • Knee Push-ups


  • Over both of these couplets, the burpees are the only movement you won’t have to break up
  • Every other movement will likely require a thoughtful break up strategy to stay consistent across the 240 total reps
  • Take that total number of reps into consideration when planning your attack
  • Look to chip away at each movement, choosing a plan that allows you to keep your rest between sets to 5-10 seconds
  • Consider the following options for each set in todays workout:
  • Set of 30:
    • 2 Sets: 15-15 or 20-10
    • 3 Sets: 10-10-10 or 12-10-8
    • 4 Sets: 8-8-7-7
    • 5 Sets: 6’s
    • 6 Sets: 5’s
  • Set of 20:
    • 2 Sets: 10-10
    • 3 Sets: 8-7-5
    • 4 Sets: 5’s
    • 5 Sets: 4’s
  • Set of 10:
    • 2 Sets: 5-5
    • 3 Sets: 4-3-3
    • 4 Sets: 3-3-2-2


1 Curl + 1 Strict Press
1 Curl + 2 Strict Presses
1 Curl + 3 Strict Presses

  • Continue to Add (1) Strict Press Each Round
  • Complete All Reps on Left Arm, Then Right For Each Round

Accumulate Totals:
4 Minute Dumbbell Front Rack Hold (50’s/35’s) Video
3 Minute Hollow Hold Video
2 Minute Dead Hang from Pull-up Bar

Partition Movements As Needed

CFR Endurance

*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

For time…

2-4-6-8-10-12-10-8-6-4-2 reps pf…
Alternating DB Snatches 35/20
Alternating DB Hang Clean and Jerks 35/20
*Between each round (and after the last round) complete 10/7 Calorie Machine

Example – 2,2,2,10… 4,4,4,10… and so forth