W.O.D. Monday 11/23/20


W.O.D. Monday 11/23/20

“Adversity causes some to break. For others, it breaks records.”
Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.
But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.
That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not. 
Adversity is not in the way to greatness.
Adversity is the way the way to greatness.

This is the championship mindset.

Strength – 10 minutes

Every minute on the minute for 10 minutes perform 1 squat clean, building in weight as you go.

Conditioning WOD – 25 min cap

10-9-8-7-6-5-4-3-2-1 reps of…
Squat Cleans (135/95)

Before Each Round: 20/15 Calorie Machine

WORKOUT BRIEF [0:00 – 5:00]

  • We’ll steadily chip away at reps on the barbell in this weightlifting and cardio couplet workout
  • Before each set on the barbell (10x) you’ll complete calories on the machine
  • The workout flows like this:
    20/15 Calorie
    10 Squat Cleans  
    20/15 Calorie
    9 Squat Cleans
    20/15 Calorie
    8 Squat Cleans
  • The workout will finish after the set of 1 squat clean
  • We can expect this piece to take between 18-25 minutes to complete


  • When fresh, this should be a weight you feel confident cycling for 10+ reps unbroken
  • Within the workout, quick singles will likely be the best option

GENERAL WARM-UP [5:00-12:00]
1 Round
1 Minute Machine
30 Seconds Lateral Squats Video
1 Minute Machine
30 Seconds Slow Air Squats
1 Minute Machine
30 Seconds Jumping Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here

MOBILITY [12:00-15:00]
Couch Stretch: 1 Minute Each Side

Barbell Front Squat Hold: 30 Seconds

Straight Bar Path

  • We’re looking for a straight bar path on the squat cleans
  • This squat clean involves a lot more balance than the power variation, so a straight bar path means easier movement
  • The things we can think about here are:
    • Start with the bar over the loops of the laces
    • Get the knees back and out of the way
    • Keep the lats on by pulling the weight in
    • Get the elbows high in the pull
  • Check out a visual of the above points in today’s Daily Video

Movement Prep

  • 5 Clean Deadlifts
  • 5 Hang High Pulls
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Squat Cleans
  • Build to Workout Weight

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

  • At the beginning of the workout when the barbell reps are higher, we’ll have a good amount of time between efforts on the machine
  • As the reps drop down to 5-4-3-2-1, we’re back on the machine much quicker
  • See if you can find a singular pace on the machine while working through quick singles on the barbell
  • Singles are likely the most consistent option throughout on the barbell
  • Completing singles on the barbell is a nice incentive to hold a slightly higher pace than you’d like to on the machine
  • This rowing pace should be something that is a little uncomfortable, but sustainable


  • Double Dumbbell Squat Cleans

OPTION 1 – Extra Work

3 Giant Sets:
7 Dumbbell Bench Press
14 Double Dumbbell Bent Over Row
28 Banded Pull-Aparts

Rest 2 Minutes Between Sets

OPTION 2 – Extra Work

3 Sets:
30 GHD Sit-ups
30 Dumbbell Weighted Glute Bridges Video