W.O.D. Monday 6/29/20


W.O.D. Monday 6/29/20

Two things!

  1. This coming Saturday July 4th, we will be hosting a fundraiser family friendly Hero Workout for Officer Priebe and his family. Stay tuned! Details coming soon!
  2. I have yard signs! If you are willing to place a Mitchell yard sign for just the next 37 days until the August 4th state representative primary election, I would be so grateful! The signs will be at the doors to take on your way in or out! I would be humbled to have your support! This is for Western Greene county (West Springfield, Republic, Willard, Ash Grove, Walnut Grove, Brookline, Battlefield), so if you are not in the boundaries of Western Greene you’re off the hook! 😉


“Laziness, doesn’t get a vote. Frustration, doesn’t get a vote. Weakness, doesn’t get a vote. Negativity, doesn’t get a vote. Only you do.” – Jocko Willink

As humans, we like comfort. And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in.

Yet there is a difference between acknowledging the voices, and listening to them.

It is a choice to be lazy.
It is a choice to be frustrated.
It is a choice to be negative.

When we can see these emotions for what they are, we can acknowledge them when they arrive. And then put them where they belong. They do not get a vote in how we live our lives. Only we do.

Conditioning WOD – 18 minutes

As many rounds + reps as possible in 18 minutes of…
6 Bar Muscle-ups
9 Push Presses (135/95)
15 Deadlifts (135/95)
21 Wallballs (20/14)


Barbell: 61/43
Medicine Ball: 9/6

WORKOUT BRIEF [0:00 – 5:00]


  • Combining gymnastics and weightlifting in this longer AMRAP workout
  • With each station, we’ll alternate between pulling and pressing movements
  • Choose weights and variations that allow you to complete 4+ rounds today
  • This works out to a round at least every 4:30


  • If you have over 9 unbroken bar muscle-ups when fresh, let’s complete this station as written
  • If you’re not quite there, consider reducing the reps or choose a substitution from the list further down the page


  • Pick your barbell weight based off the push press, as it is the more challenging of the two at this weight
  • Use a load that you can complete the 9 push presses within 2 sets during the workout


  • Use a weight that you could complete for 30+ reps unbroken when fresh
  • Men throw to a 10ft. target
  • Women throw to a 9ft. target

GENERAL WARM-UP [5:00 – 12:00]

30 Seconds Each

Medicine Ball Deadlifts
Active Samson Video
Squats to Medicine Ball (Butt to Ball)
Active Spidermans Video
Medicine Ball Strict Press
Inchworm to Push-ups Video
Medicine Ball Slams
Superman Hold Video

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]

Child’s Pose on Medicine Ball: 1 Minute


Barbell Ankle Stretch: 1 Minute





Get Around the Bar

The bar muscle-up, unlike the pull-up or chest to bar pull-up, requires us to get the bar much lower on the body to transition over the top. A big part of getting the bar lower on the body involves getting our bodies further behind the bar in order to rotate around. When we try to keep the same mechanics as a chest to bar pull-up, there is the tendency to “chicken wing” over. We attempt to throw an elbow over the bar because we didn’t get the full body far enough behind. Two things that can help with getting further behind the bar are bringing the knees up closer to the bar and pressing down hard with straight arms. Try both of these out as you warmup the bar muscle-up.

Movement Prep

10 Scap Pull-ups Video
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
2 Chest to Bar Pull-ups
1 Bar Muscle-up


Keep the Bar Close

Unlike the bar muscle-up, we don’t want the bar moving too far around the knees and the head in the deadlifts and push press respectively. Keeping a straight bar path allows for the most efficiency and better technique. Keep the shins relatively vertical during the deadlift and drive the chin back as you press the weight overhead in the push press. Starting with the Romanian Deadlift and Strict Press in movement prep will help slow the movement down to focus on these two things.

Movement Prep

5 Romanian Deadlifts
5 Deadlifts
5 Strict Press
5 Push Press


3rd Point of Contact

We want to get the chin out of the way in the push press, but it can be helpful in the wallball. A technique that can help keep the ball high and take some of the demand off the shoulders is using the chin as a third point of contact. Rather than just having the hands underneath the ball, you can rest the very bottom of the ball on the chin throughout the squat portion of the movement instead of just supporting the weight with the arms.

Movement Prep

5 Front Squats
5 Push Presses
5 Wallballs



  • Reduce Reps
  • Jumping Bar Muscle-ups
  • Banded Bar Muscle-ups
  • 12 Chest to Bar Pull-ups
  • 15 Pull-ups
  • 6 Strict Pull-ups


  • Double Dumbbell Push Press Video
  • Single Dumbbell Push Press Video
  • Odd Object Push Press Video


  • Double Dumbbell Deadlifts Video
  • Single Dumbbell Deadlifts Video
  • Odd Object Deadlifts


  • 21 Jumping Air Squats Video

PRACTICE ROUNDS [25:00 – 35:00]

Warmup Set 1

With Lighter Weight:
2 Bar Muscle-ups
6 Push Presses
8 Deadlifts
12 Wallballs

Warmup Set 2

With Workout Weight:
2 Bar Muscle-ups
4 Push Presses
6 Deadlifts
8 Wallballs

STRATEGY + WOD [35:00 – 60:00]


  • With a longer time to work today, it’s all about chipping away at each movement
  • While you could complete big or unbroken sets with these weights and rep schemes, let’s aim for consistency over the 18 minutes of work
  • Imagining how you’ll be breaking this up 10-12 minutes into the workout can be helpful in coming up with a plan of attack from round one
  • The first two movements of each round will likely be more challenging than the last two
  • Break-up the deadlifts and wallballs in a way that allows you to thrive through the muscle-ups and push presses
  • See below for break-up options for each movement


  • 1 Set: 6
  • 2 Sets: 3-3
  • 3 Sets: 2-2-2


  • 1 Set: 9
  • 2 Sets: 5-4


  • 1 Set: 15
  • 2 Sets: 10-5 or 8-7
  • 3 Sets: 5-5-5 or 6-5-4


  • 1 Sets: 21
  • 2 Sets: 12-9
  • 3 Sets: 7-7-7 or 8-7-6
  • 4 Sets: 6-5-5-5


Body Armor

3 Giant Sets:
10 Double Kettlebell Hang Clean (55’s/35’s)
20 Double Kettlebell Front Rack Stationary Lunges (55’s/35’s)
Max Unbroken Strict Ring Dips

Rest 2 Minutes Between Sets


  • Double Kettlebell Hang Cleans: Video