W.O.D. and Endurance Tuesday 2/9/21


W.O.D. and Endurance Tuesday 2/9/21

***Daily WOD and Endurance will be almost identical today! Endurance will complete the exact workout only with 75/55 loads the entire time. Staying light and with more gymnastic movement the entire duration of the 21 minutes, instead of building in weight and decreasing reps. (still taking the 3 minutes of rest between each) Then for score, simply adding 4 sets of calories achieved as well.

“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe

Cue, craving, response, reward.

In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.

A large part of the above is the final piece – the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the only thing.

The quote above gives us something to think about. Sometime today, we’ll come across the individual who can offer us “the least in return”. As in, there won’t be a reward for whatever we do for them.

How we act inside that moment is the reality of our character.

Conditioning WOD – 21 minutes

As many calories as possible in 3 minutes:
21 Overhead Squats (95/65)
21 Lateral Barbell Burpees
Max Calorie Machine

Rest 3 Minutes

18 Overhead Squats (115/85)
18 Lateral Barbell Burpees
Max Calorie Machine

Rest 3 Minutes

15 Overhead Squats (135/95)
15 Lateral Barbell Burpees
Max Calorie Machine

Rest 3 Minutes

12 Overhead Squats (155/105)
12 Lateral Barbell Burpees
Max Calorie Machine

WORKOUT BRIEF [0:00 – 5:00]

  • This high intensity interval workout alternates between 3 minutes on and 3 minutes off
  • After completing the first two stations, you’ll row max calories with time remaining
  • Enter total calories for each round
  • Your score is the four rounds added together
  • The first two stations should take around 2 minutes or less to complete, giving you at least 1 minute on the machine


  • The barbell will be taken from the floor for this movement
  • That means it’s a weight you should be able to snatch
  • Choose weights for each round that allow you to complete the listed reps in 1-2 sets


  • You do not have to stand to full extension when jumping over

GENERAL WARM-UP [5:00-12:00]
30 Seconds Each
Easy Machine
Active Spidermans Video
PVC Pass Throughs Video

Moderate Machine
Mountain Climbers Video
PVC Overhead Squats Video

Faster Machine
Frog Hops Video
PVC Sotts Press Video

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

DEMO VIDEO: Click Here

MOBILITY [12:00-18:00]
Couch Stretch: 1 Minute Each Side

Barbell Ankle Stretch: 1 Minute

Barbell Thoracic Opener: 1 Minute

TEACHING [18:00-25:00]

  • The overhead squat is the big movement we want to focus on today
  • We can walk our athletes through the full sequence from start to finish
  • To keep things manageable, let’s go through each portion with a PVC pipe before getting to the barbell
  • This allows us to get a lot of good reps in at a light load that allows for technical focus
  • Here is a bullet point list of the things we’ll talk through:
  • Getting the Barbell Overhead: Snatch or Clean & Behind the Neck Jerk
  • Stabilize the Bar Overhead: Hands Up & Elbows Locked
  • Squat Sequence: Slight Hinge Back
  • Keeping the Bar Balanced: Over the Mid-Foot
  • Standing Up Effectively: Hips & Shoulders Together
  • Check out the Daily Video for a full run through of each point

Movement Prep
With PVC Pipe:

  • 3 Power Snatches
  • 3 Overhead Squats (Hands Up, Elbows Locked)
  • 3 Overhead Squats (Slight Hinge)
  • 3 Overhead Squats (Bar Over Mid-Foot)
  • 3 Overhead Squats (Shoulders Rise Together)

With Empty Barbell

  • 5 Pausing Overhead Squats (3 Seconds In Bottom)
  • Build to Workout Weights (At Least First 2-3 Rounds)

PRACTICE ROUNDS [25:00-35:00]
1 Round
With Empty Barbell:
12 Overhead Squats
6 Lateral Barbell Burpees
6 Calorie Machine

1 Round
With First Round Weight:
4 Overhead Squats
4 Lateral Barbell Burpees
4 Calorie Row

STRATEGY + WOD [35:00-60:00]

  • If there’s two things we shoot for today, they are:
  • Big sets of overhead squats (1-2 sets)
  • Strong pulls on the machine
  • We’re coming off rest, so big sets of squats are doable
  • It’s also the only place we’d stop moving, so it’s worth the extra effort
  • Following the machine, we head to a rest station
  • This is a nice incentive to push hard to accumulate calories
  • Find a urgent, but steady pace for the burpees in the middle that allows for a strong effort on the machine


  • Front Squats
  • Single Arm Dumbbell Overhead Squats
  • Single Dumbbell Goblet Squats
  • Wallballs
  • Medicine Ball Squat Cleans
  • Jumping Squats
  • Odd Object Overhead Squats


  • Regular Burpees

CFR Endurance WOD – 21 minutes

As many calories as possible in 3 minutes:
21 Overhead Squats (75/55)
21 Lateral Barbell Burpees
Max Calorie Machine

Rest 3 Minutes

-Repeat 3 more times-

Extra Work (before or after class)

Strength accessory

Find a 2 rep Pausing Overhead Squat (from the rack):
*Pause at bottom, below or at parallel, for 3 seconds before coming back up.