W.O.D. Monday 4/12/21


W.O.D. Monday 4/12/21

Strength – 20 minutes
Front Squat Cycle

*1 set every 4 minutes

*With the volume of the current squat cycle mixed with regular programming, please do not deviate from these or increase these percentages EVER. We have to keep you healthy and not overtrain while still increasing your strength over time.

*To keep us focused and on task lets complete a set every 4 minutes. Coaches please help create this with a possible EMOM. This will make every rest approx. 3.5 minutes until their next set to maximize rest.

5 sets of 5 at 85% of your 1 rep max front squat (all sets at the same weight)

  • if you fail on any of these sets don’t be discouraged… To make the proper gains you have to take your body to that place so it can adapt and grow…

*If you have not tested your 1 rep front squat max, please use this time to do so before we go any deeper into the squat cycle!

“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis

We crave the confirmation of progress. Whether that be weekly increases in weights, continual raises at work, or anything between. It can be in our nature to seek out those signals. Yet we can learn something from the stonecutter.

When a stonecutter addresses his next task, splitting a giant stone in two, he starts hammering away. One blow at a time, he lines up each and every strike with meticulous precision. 10 strikes pass by, and there is no visible change to the stone. 50 strikes go by, and still no visible change. No cracks, dents, or any indication of… anything. 100 strikes pass, and, the same. On the 101st strike, it splits in two.

Through the 100 strikes, there wasn’t an external signal or sign that this was working. But beneath the surface, invisible to the eye, the stone was splitting with each passing blow. It wasn’t something different about the final strike… it was instead the culmination of all 101 blows. Impossible without a single one of them.

True change takes place from the inside out. And much like the stonecutter, we have two options: to spend emotional energy worrying if we’re making progress, or to have full faith in the process, spending every ounce of focus we have on that next strike.

Team Conditioning WOD – 10 minutes

*teams of 2 can split reps however desired
*if male/female team, complete 18 Calories on the machine each round

As many reps as possible in 10 minutes of…
21/15 Calorie Machine, 21 Deadlifts (225/155)
21/15 Calorie Machine, 21 Handstand Pushups OR 42 Hand Release Push-ups (both RX)
21/15 Calorie Machine, 15 Deadlifts (225/155)
21/15 Calorie Machine, 15 Handstand Pushups OR 30 Hand Release Push-ups
21/15 Calorie Machine, 9 Deadlifts (225/155)
21/15 Calorie Machine, 9 Handstand Pushups OR 18 Hand Release Push-ups

*RX – Handstand pushups must be flat on the ground OR hands on single 25lb plates with abmat on ground. If doing hand release pushups, this standard is hard to hold as you get tired, but aim to have a straight body, with no worming allowed. Quads off the floor.

*Get as far as you can through this workout and record total reps. If you complete it all, place your time in the notes
Males – 216 reps, Female/Female – 180 reps, Male/Female – 198 reps



  • Double Dumbbell Deadlifts (2x Reps)


  • Reduce Reps
  • Knee Hand Release Push-ups
  • Elevate Hands to Box

*Double DB Push Press 50/35
*Move to Hand Release Pushups

GENERAL WARM-UP [5:00-12:00]
2 min Machine or 400m run Warmup

30 Seconds Each
Shoulder Taps Video
Alternating Bird Dogs Video
Inchworm to Push-up Video
Side Plank (15 Seconds Each Side) Video
Glute Bridge Video
Single Leg Glute Bridge (Right) Video
Single Leg Glute Bridge (Left) Video
Glute Bridge Walkouts Video
Air Squats

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

Turn Back Stretch on Wall: 1 Minute Each Side

Pigeon Pose + Wrist Stretch: 90 Seconds Each Side

Heads, Shoulders, Hips, Knees (and Toes)

  • We’re going to focus in on the relationship between the head, shoulders, hips, knees (and why not the toes) in both of these movements
  • In the deadlift, we’re going to talk about a proper hinge pattern and maintaining a neutral spine
  • We’ll use a PVC as a nice piece of feedback here for athletes in what is called the “3-Point Hinge Drill”
  • In the hand release push-up, we’ll talk about maintaining a plank position as we lower our body and press off the floor
  • This is also easily demonstrated with a PVC Pipe
  • Check out the Daily Video for a visual of these teaching points

Movement Prep

  • 20 Seconds Push-up Plank Hold (Top)
  • 20 Seconds Hand Release Plank Hold (Bottom)
  • 5 Hand Release Push-ups
  • 1 Minute PVC Hinge Drill
  • 20 Seconds PVC Good Mornings
  • 20 Seconds PVC Deadlifts
  • 20 Seconds Empty Barbell Deadlifts

Extra Work (before or after class)

Skill Accessory
10 Rounds For Quality:
8/6 Calorie Ski Erg
8 Alternating Pistols
2 Legless Rope Climbs

1-2 Minute Rest Between Rounds

*Scale this accordingly with a challenging modification
-Pistols with plate under heels, plate in hands to counter balance weight, holding on rings or upright, or pistols to a box
-Rope climbs – use legs or complete 3:1 rope walks or 3:1 Pullups + Knees to Elbows