W.O.D. and Endurance Tuesday 10/27/20


W.O.D. and Endurance Tuesday 10/27/20

Strength – 15 minutes

Once you are warmed up you will have a score for 3 sets of 5 back squats. This means each set of 5 should be challenging as you will scoring each.

Back Squats
Complete 3 sets of 5 back squats

“”Most people think they lack motivation when they really lack clarity.”” – James Clear

Rowing harder doesn’t help if the boat is headed in the wrong direction.

When was the last time you sat quietly on where you would be in a year from today?
5 years from today? 10 years? 20 years?

It’s blurry, and should be. Yet this pivotal step is far too often missed, rushed, or even avoided all together. The result: we climb a ladder to a window we never fully intended to climb into.

This is where working harder meets working smarter.

In this journey, clarity is a weapon. It will bring light to situations where we need patience, and to others where we need action. Our guardrails as we steamroll down the highway, as effort and drive is our strength. We just need to continue to point ourselves in the right direction.

Conditioning WOD – 18 minutes

As many rounds + reps as possible in 18 minutes of…
18 Wallballs 30/20
18 Hang Power Snatches 95/65
18 Box Jumps 30/24
18 Overhead Squats 95/65
18/14 Calorie Machine

WORKOUT BRIEF [0:00 – 5:00]

  • Today’s AMRAP workout resembles the movement patterns seen in the benchmark “Fight Gone Bad”
  • With a good amount of time to work today, it’s all about finding a manageable break-up plan and pace
  • Your score today is the total number of Rounds + Reps completed
  • Over the 18 minutes, we can expect to complete about 3-4 rounds


  • Choose a weight that you can complete for 30+ unbroken reps when fresh
  • Men throw to 10 feet and Women throw to 9 feet


  • Let’s use a singular barbell weight for both movements, based on which one is more challenging for you
  • This should be a very light load that you could complete for 30+ unbroken reps when fresh
  • Note that the hang position is defined as anywhere above the knees


  • These are higher than typical standard box jumps, so we’ll finish at full extension on top of the box
  • Jump up to the box for “RX”
  • We recommend stepping or jumping down instead of the riskier “rebounding” option

GENERAL WARM-UP [5:00-12:00]
Minute 1: Air Squats to Medicine Ball
Minute 2: PVC Pass Throughs Video
Minute 3: Box Step-ups
Minute 4: PVC Overhead Squats Video
Minute 5: Easy Row

Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY [12:00-15:00]
PVC Lat Stretch: 1 MInute

PVC Sotts Press: 1 Minute

Feel the Feet
All the movements in today’s workout provide their own challenge, but one thing we can focus on across the board is balance through the foot. Maintaining equal balance through the foot allows for the best positioning and the best power production possible. This means keeping the heels down with the big toes and pinkie toes pushed into the floor. When the weight (barbell or bodyweight) gets too far into the toes, we lose balance and aren’t able to jump or stand as effectively. When you’re moving through each station, really feel the feet on the ground in order to stay strong and connected. Below are some examples on each movement of how we can lose full foot contact with the ground.

  • Wallballs: Feet caving in or heels up during the squat
  • Hang Power Snatches: Jumping from the toes or an unbalanced position
  • Box Jumps: Landing with the heels off the box
  • Overhead Squats: Bar drifting forward towards the toes during the squat
  • Rows: Heels losing contact with machine

PRACTICE ROUND [25:00-30:00]
1 Round
With Workout Weight:
3 Wallballs
3 Hang Power Snatches
3 Box Jumps
3 Overhead Squats
3 Calorie Row

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

  • Longer workouts like this one that include challenging movements are all about finding a sustainable plan from the beginning
  • Based on your strengths, there are going to be some movements you’ll be able to push, and some you’ll want to slow down on
  • Consider breaking the weighted movements into a few sets, while moving at a smooth speed through the bodyweight and cardio movements
  • Envisioning how you’d break these sets up if you had to perform 4 rounds for time can be helpful


  • 18 Jumping Air Squats Video
  • 18 Single Dumbbell Goblet Squats Video
  • 18 Medicine Ball Squat Cleans Video


  • 18 Single Dumbbell Hang Power Snatches
  • 18 Odd Object Ground to Overhead Video
    * 18 Kettlebell Swings
    * 18 Slamballs Video


  • 18 Jumping Lunges (20 Each Leg)
  • 18 Reverse Lunges (20 Each Leg)


  • 18 Single Arm Dumbbell Overhead Squats
  • 18 Front Squats
    * 18 Double Dumbbell Front Squats

OPTION 1 – Extra Work (Before or after class)

Strict Gymnastics
3 Rounds:
20/15 Calorie Row
Max Strict Handstand Push-ups in Time Remaining

Directly Into…

50 Double Unders
Max Strict Pull-ups in Time Remaining

  • Rest 1 Minute Between Rounds
  • Each Round is 4 Minutes On, 1 Minute Off

***You may scale as needed. Convert strict to kipping, stacking abmats, OR DB push press 50/35
** Scale Double Unders with 2:1 singles

OPTION 2 – Extra work (before or after class)


Build to a heavy 2 rep Hang Squat Snatch for load

CFR Endurance Workout – 35 min cap

*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, skiing, 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 complete…

2,4,6,8,10,12,14,16,18,20 reps of…

Wall Balls 20/14
Hang Power Snatches 75/55
Box Jumps 24/20
Overhead Squats 75/55
Calorie Machine

Ex – 2,2,2,2,2…4,4,4,4,4… and so on until you’ve completed 20 of each!