W.O.D. Friday 6/18/21


W.O.D. Friday 6/18/21

***Quick announcement! We will currently be cancelling our 7:30pm class on Friday nights only. This is based on low attendance. We will reevaluate at a later date whether to place it back on the schedule. Thank you!

**“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus
When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.

A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us options.

When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.

Responsibility is a weapon. And it only comes from within.

2 part workout – 30 minute running clock…

2 rounds for time:
50 Wall Balls 20/14
400m Burden Run (30/20 Slam Ball)
50 Alternating Dumbbell Power Snatches (50/35)

*Score = Time it takes to complete the workout

With any remainder of the 30 minutes find a…

GENERAL WARM-UP [5:00-10:00]
Get Hot / Mobility
Run 100m
:30 Squat Hold
Run 100m
:30 Toe Touch and Jump
Run 100m
:30 Active Samson Stretch
Run 100m (build up speed across the 200)
:30 Push-Ups to Down-Dog

We know a flat foot is a strong foot. We achieve a flat foot by following a correct line of action with the hips, while simultaneously creating a proper knee-toe alignment as we descend and ascend. If the hips track back, as the knees align with the toes, and we maintain that relationship throughout both the squat and deadlift portion of the Snatch, we will find an optimal balance in the feet.

WALL BALLS – Focus on the knees during the squat (5:00)
Teach the squeeze in the hips and the knees – no ball needed
5 Slow MB Front Squats
5 Slow MB Front Squats w/ Fast Stand, Press OH & Pull Down
8 Wall Ball Shots

ALT. DB SNATCH – Focus on hips and knees when load is on the floor (5:00)
6 DB Deadlifts (3 Right Arm / 3 Left Arm)
6 Hang Power Snatch (3 Right Arm / 3 Left Arm)
Teach Cycling 1) Switch on the ground, 2) Switch at the Shoulder or Hips, and 3) Switch from Overhead
12 Alt. DB Snatch (4 reps of each variation)
(Athlete can switch out loads for workout loads to be tested in the Practice Round)

1 Round – w/ workout weight
6 Wall Ball Shots
50 Meter Run
6 Alternating Dumbbell Power Snatches

COOL-DOWN [50:00-60:00]
2:00 Recovery
200m Group Walk, Stretch, and Chat
Coaches can lead the stretch or ask members to call out stretches they would like to do
[General Order – 1) Can Scale Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]


  • Decrease Load
  • Decrease Reps
  • Squat Jumps
  • Goblet Squats
  • Single Dumbbell Thrusters
  • Push Presses


  • Decrease Distance/Weight
  • No weight
  • 30/21 Echo Bike


  • Decrease Load/Reps
  • From the Hang
  • Odd Object Ground to Overhead
  • Kettlebell Swings
  • Slam Balls

In time remaining… Find a 3 rep close-grip bench press.

*Yes you will be tired when starting this. Just like real life, we train for the unknowable. It’s important we work on strength work while under fatigue as well.

*Close grip today will mean having the inside of your hands at the edge of the knurling on each side of the bar
*This will put an emphasis on your triceps and inner chest
*Aim to bring your elbows to your sides instead of pushing outward. Keep them tucked like a tight pushup

***Some of you will have 10 minutes and some may only have 5 minutes. Be ready to be done at minute 30!