W.O.D. Monday 1/18/21


W.O.D. Monday 1/18/21

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

A quote from a man who is recognized as one of the greatest artists of all time.

There’s the intoxicating myth in our society that there is such a thing as natural-born talent. Some kind of mystical factor that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his magic secret.

It’s easy to dismiss achievements to factors we can’t control. To say history is by chance. It’s far harder, to admit that it’s another level of true grit and unrelenting effort. To realize that the great Michaelangelo simply worked his ass off.

Greatness is not by chance. It is by choice. Let’s get to work.

Conditioning WOD – 30 min cap

For Time:
20 Box Jumps (30″/24″)
40 Strict Press (75/55)
600m Run or Ski, 750/600m Row, of 1800m Bike
80 Russian Kettlebell Swings (70/55)
600m Run or Ski, 750/600m Row, of 1800m Bike
40 Strict Press (75/55)
20 Box Jumps (30″/24″)

WORKOUT BRIEF [0:00 – 5:00]

  • This grind of a chipper workout is a nice mix of weighted and unweighted movements
  • We expect this piece to take around 18-25 minutes to complete
  • Cap this longer effort at 30 minutes


  • Go with a higher box that you’re used to here
  • We recommend a jump down or step down instead of rebounding


  • Choose a light weight that you could complete for 20+ reps unbroken when fresh
  • You can take the bar from the floor or out of a rack


  • This swing finishes with arms parallel to the ground
  • Choose a moderately heavy weight that you can swing for 40+ reps unbroken when fresh

GENERAL WARM-UP [5:00-12:00]
6 Minutes For Quality
100 Meter Run/Machine
10 Box Step-ups (5 Each Side) Video
10 Strict Press & Reach (Empty Bar) Video
10 Kettlebell Romanian Deadlifts (Light Weight)

MOBILITY [12:00-18:00]
Child’s Pose on Box: 1 Minute

Pigeon Pose on Box: 90 Seconds Each Side

Box Supported Ankle Stretch: 1 Minute

TEACHING [18:00-25:00]
Squeeze the Legs

  • The focus on most of our movements today will be squeezing the legs
  • In the box jumps, this means getting tall before you get small
  • Squeeze the legs to straighten them before you bring the knees up
  • This helps with getting more height through hip extension on the high box jumps today
  • If we bring the knees up before the hips open, we miss out on some power Movement Prep
  • 5 High Jumps in Place
  • 4 Box Jumps (Lower Height)
  • 3 Box Jumps (Workout Height) STRICT PRESS
    Squeeze the Legs
  • We can keep the strict presses strict by squeezing the legs hard
  • As we fatigue, our bodies want to take the path of least resistance by bending the hips and knees to create additional power
  • Squeeze the belly, butt, and quads to straighten the legs and isolate the upper body
  • Check out the Daily Video for a drill that helps prevent bending of the knees

Movement Prep

  • 10 Empty Barbell Strict Press

Squeeze the Legs

  • The swings are also a hip driven movement
  • With the heavier bell and high reps, it’s important to rely on squeezing the legs straight instead of pulling the bell up
  • If done right, there will be a weightless moment on the bell

Movement Prep
With Lighter Kettlebell:
10 Russian Kettlebell Swings

RUN (if you do not choose a machine)
Soft Legs

  • The one movement we don’t want to squeeze the legs is running
  • When we squeeze the legs or “push away from the ground”, there is the tendency to over-stride
  • This can slow us down through heel striking
  • Instead, think about “running quietly” by pulling the foot off the ground and landing softly

Movement Prep

  • 100 Meter “Quiet” Run

PRACTICE ROUND [25:00-30:00]
1 Round
With Workout Weights:
5 Box Jumps
5 Strict Press
100 Meter Machine
10 Russian Kettlebell Swings

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

  • The first thing to consider is the weighted movements
  • With a lot of reps in a row, it’s about managing muscular fatigue 
  • Look to break each of these lifts before your movement starts to slow or your muscles start to burn too much
  • Quicker sets and quicker breaks may be the best approach:
  • Strict Press: Aim For Sets of 5-10
  • Russian Kettlebell Swings: Aim For Sets of 8-15
  • The strict press and Russian swings aren’t that taxing on the lungs
  • This allows you to move at a decently fast pace on the box jumps and running that surround them


  • Lateral Hops Over Barbell (2x Reps)
  • Line Hops (2x Reps)
  • Box Step-ups
  • Double Unders (3x Reps)
  • Single Unders (5x Reps)
  • Jumping Lunges (2x Reps)
  • Reverse Lunges (2x Reps)


  • Single Dumbbell Strict Press Video
  • Single Dumbbell Goblet Strict Press Video
  • Odd Object Strict Press Video
  • Push-ups


  • Single Arm Russian Dumbbell Swings (40 Each Arm) Video