W.O.D. and Endurance Tuesday 3/26/19


W.O.D. and Endurance Tuesday 3/26/19

NEW FLAVOR! We now have a Kill Cliff recovery drink called “BlackBerry Lemonade”! Give it a shot and let us know what you think!

Otherwise grab whatever else you enjoy! Please don’t forget to write down what you grab on the slip of paper on the front desk and place it in the tub for us to charge. Thank you and enjoy!


“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In what is known as the “Cone of Learning” from Edgar Dale, we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.
Information without application, is knowledge.
Information with application, is wisdom.


  • Two parter focused on power snatch technique.
  • Stimulus is a 15-20 minute workout

Olympic Lifting – 8 minutes

Every minute on the minute for 8 minutes complete…
1 Snatch Deadlift
1 Snatch High Pull
1 Power Snatch

*Build to a Moderate Complex
*You may drop the bar after each movement, as long as you get right back on it quickly


  • Start light and gradually build
  • Also can stay at the same weight throughout
  • Focus is more on technique than strength
  • Goal here is to get to some higher than we will use in the workout, but maintain very good technique
  • About 10-15 seconds of work, 45-50 seconds to change out weights



  • Two parter focused on power snatch technique.
  • Stimulus is a 15-20 minute workout

Conditioning WOD – 22 minute cap

25-20-15-10-5 reps/cals of…
Power Snatches (75/55)
Calorie Ski Erg
*Female Cal Ski Erg- 18-14-10-7-3

*Don’t drop the bar with 10s on it please! #SaveTheTens


  • Should be able to complete 30 when fresh
  • Very light, something athletes can cycle for larger sets


  • These are regular burpees, not over the bar

Press Through the Floor
The focus today for all three of our movements is on the action of pressing. On the burpees, that means pressing through the floor with the feet to jump. It is common to see athletes pop out of the burpee with straight legs and hips high. When this happens, athletes have to use mostly the lower back to stand up. With snatches and toes to bar, we want to avoid opening and closing a huge angle with the back. Instead, athletes can bend the knees out of the jump so that the chest is upright. This makes for a more seamless transition to the jump and allows them to use the legs and not the back.

Press Through The Floor
The start position of the power snatch should look very similar to the landing position of the burpee. Athletes will have the chest up with the goal of pressing through the floor to “jump” up. We know we’re pressing through the floor if the shoulders and hips are moving at the same speed. We know we’re pulling off the floor if the hips rise and the shoulders stay down. The goal of the complex that follows is to really drill the initial “press” through the floor.


  • This a movement we’ll plan on breaking up from the get-go
  • Approach is similar to how we approached the open workout
  • First two rounds (like the 33-27) are controlled to allow athletes to thrive in the last three rounds (15-10-5)
  • Some potential breakup strategies are below:

Round of 25
2 Sets: 15-10
3 Sets: 10-8-7
4 Sets: 8-7-6-4

Round of 20
2 Sets: 10-10 or 12-8
3 Sets: 8-7-5
4 Sets: 5-5-5-5

Round of 15
2 Sets: 8-7 or 10-5
3 Sets: 6-5-4 or 5-5-5

Round of 10
1 Set: 10
2 Sets: 5-5
3 Sets: 4-3-3

Round of 5
1 Set: 5
2 Sets: 3-2


  • This is our steady pacer today
  • Like the double unders yesterday, move at a pace that supports the strategy of the other movements.

*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.


As many rounds + reps as possible in 35 minutes of…

20/15 Calorie Bike
20 Ball Slams 30/20
20 Burpees
20 Power Snatch 75/55
20 AbMat Situps
*Dont drop the bar with 10s on it please! #SaveTheTens