W.O.D. Friday 10/2/20


W.O.D. Friday 10/2/20

Supporters, runners, and vendors! If you hadn’t, sign up and get this huge event on your calendar ASAP!💙

On October 24th, let’s use this family event to raise awareness, financial support, and motivation for Mark and his family as they hit this new life change head on. The Priebe Strong 1062 walk/run is dedicated to Mark Priebe and his family in light of the tragedy that struck on June 9th, 2020. We are hopeful for the day that Mark will walk again!💥

This event consists of a Family Mile walk/run, 5k, 10k, and Half Marathon. After the races, stick around for a celebration of Marks Recovery Journey and have a ton of fun! The Celebration will include Food Trucks, Games, a Dunk Tank, a special surprise, and plenty more! #PriebeStrong#PrayersForPriebe

SIGN UP HERE! https://www.heartlandracingco.com/priebe-strong-1062.html?fbclid=IwAR2-TlLCaggQyI4pz0nYNoh0CdqZl9HlFYr-tPHwj1ysLiRLQpFzIqhUYmw#/

“The only thing that is different about me, is that I’m not afraid to die on a treadmill.” -Will Smith

It’s not about the treadmill. 
It’s what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.


But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it.

Full heart, full commitment, full effort. Wherever we go.

Power Snatch Waves – 12 minutes

Every minute on the minute for 12 minutes, complete 1 power snatch
(12 Sets of 1)

*You’ll have to constantly be loading and unloading weight to stay with the wave, so have your weights readily available. Clips can be optional for this piece for speed of loading or unloading for 1 repetition
*Instead of using percentages for the snatch today, we will use weight that is associated with the verbiage. Use your best judgement!
*COACHES – please instruct on expectations as the minutes go!

Set 1: Light
Set 2: Moderate
Set 3: Moderately Heavy

Set 4: Moderate
Set 5: Moderately Heavy
Set 6: Moderately Heavy

Set 7: Moderate
Set 8: Moderately Heavy
Set 9: Heavy

Sets 10-12: Heavy and/or hitting a possible new personal best

  • All Sets Based of 1RM Power Snatch

Conditioning WOD

3 Rounds For Time [20 Minute Cap]:
20 Power Snatches (75/55)
20 Box Overs (24″/20″)
20 Pull-ups or 5 Ring MUs
20/15 Calorie Machine

WORKOUT BRIEF [0:00 – 5:00]

  • Going light and long for this beefy 3-round workout
  • This high-rep workout is a nice balance of weightlifting, gymnastics, and cardio
  • There is a 20 minute time cap on this piece
  • In order to make it in under the cap, athletes will need to average about 1:30-2 minutes per movement on every round
  • Adjust the weight, variations, or rep numbers in order to complete each station in 2 minutes or less


  • Choose a light weight that you can cycle for 30+ reps unbroken when fresh
  • With 60 total reps here, if you’re on the fence between two weights, go with the lighter one


  • These can be completed facing the box or as lateral box jump overs
  • We recommend jumping or stepping down over the riskier “rebounding” box jumps
  • There is no need to stand to full extension on top of the box
  • Jump up to the box for “RX”


  • Choose a rep number or variation that allows you to complete this station in 2 minutes or less
  • You could reduce reps, use a band, complete ring rows, or find another variation in “modifications”

GENERAL WARM-UP [5:00-12:00]
3 Sets
30 Seconds Each
PVC Pass Throughs Video
Box Step-ups

Get More Narrow on PVC & Fast on Row with Each Set

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]
Child’s Pose on Box: 45 Seconds

Barbell Forearm Smash: 45 Seconds Each Side

The Jump
We’ll work through a progression for the power snatch today that will help us focus on jumping the bar straight up instead of front, leading to the most efficient reps possible. The way we can do this is by feeling our bodyweight weight over the middle of the foot and by keeping the bar over the middle of the foot throughout the lift.

Movement Prep
5 Snatch Lift Offs (Mid-Shin to Knees)
5 Snatch Deadlifts
5 High Pulls
5 No Foot Snatch
5 Power Snatches

The Jump
With larger number of box jump overs today, the “jump and pivot” method will likely be the safest and most sustainable option. This involves:

  • Jump up to the box
  • Pivot and step down off the box facing the other direction
  • Start your next jump when the second foot makes contact with the floor

Movement Prep
6 Box Jump Overs (Lower Box)
3 Box Jump Overs (Workout Box)

The Jump
The jumping pull-up variation can teach us a lot about efficient kipping pull-ups. In the jumping variation, the harder we extended the legs and open the hips, the less we have to do with the arms. The same goes for the kipping variation. The harder we open the hips, the more of a weightless moment we get. The timing of big hips followed by pulling with the arms will be important through these larger sets of pull-ups.

Movement Prep
10 Scap Pull-ups Video
1-3 Strict Pull-ups
5 Jumping Pull-ups
5 Kip Swings
3 Kipping Pull-ups

1 Round
With Workout Weight:
4 Power Snatches
4 Box Jump Overs
4 Pull-ups
4 Calorie Machine


  • Today is all about the nailing the 2nd round
  • Hold a speed on the 1st round that you see yourself being able to maintain through the 2nd round
  • If you can hold the same pace through the 2nd round, you’re primed for a strong finish to the workout in the 3rd
  • The general plan can be:
  • Break the snatches and the pull-ups into similar sets
  • Find a steady rhythm on the box overs and rower


  • Consider the following break-up plan for each set of 30:
  • 1 Set: 30
  • 2 Sets: 15-15 or 20-10
  • 3 Sets: 15-10-5
  • 4 Sets: 8-8-7-7
  • 5 Sets: 6’s or 10-8-6-4-2
  • 6 Sets: 5’s


  • 20 Single Dumbbell Power Snatches
  • 20 Slamballs Video
  • Add 2nd Set of 20 Box Jumps After Pull-ups (If No Weight)



  • Reduce Reps
  • 10 Strict Pull-ups
  • 20 Banded Pull-ups
  • 20 Ring Rows
  • 20 Inverted Bar Rows Video
  • 10 Renegade Rows Video
  • 20 Dumbbell Rows From Plank Position (15 Each Side) Video
  • 20 Barbell Bent Over Rows Video
  • 20 Double Dumbbell Bent Over Rows Video
  • 20 Single Dumbbell Bent Over Rows (15 Each) Video

Extra Work (before or after class)


12-9-6-3 reps of…

Bench Press

After Each Set: 30 Banded Pull Aparts