W.O.D. Monday 8/24/20


W.O.D. Monday 8/24/20

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is, however, much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are. The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

Conditioning WOD – 25 min cap

For time…
21-18-15-12-9 reps of…
Alt. Hang DB Snatches (50/35)
Thrusters (75/55)

After Each Movement: 30 Double Unders

WORKOUT BRIEF [0:00 – 5:00]

  • This triplet workout combines large range of motion weightlifting movements with double unders
  • The double unders take place after each set
  • The workout flows like this:
    21 Hang Snatches
    30 Double Unders
    21 Thrusters
    30 Double Unders
    18 Hang Snatches
    30 Double Unders
  • We expect this piece to take between 15-25 minutes to complete


  • Each set is designed to be small and manageable
  • Choose a number or variation that you can complete ideally unbroken each set

GENERAL WARM-UP [5:00 – 12:00]
3 Rounds
30 Seconds PVC Pass Throughs Video
30 Seconds Wall Squats with PVC Pipe Video
30 Seconds Lateral Hops Over PVC Pipe

Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY [12:00 – 15:00]
Barbell Thoracic Opener: 1 Minute


Bringing the Rope Around
The big thing we’ll touch on here is when to jump as the rope moves around the body. The best time to jump is right before the rope makes contact with the floor. Too early or too late of a jump will lead to the rope making contact with the front or underside of the feet. Jumping at the last second better enables the rope to pass around the body twice during the jump. Try it out with single unders first before moving to double unders.

Movement Prep
30 Seconds Single Unders
30 Seconds Double Under Practice


  • Double Dumbbell Thrusters
  • Single Arm Dumbbell Thrusters Video
  • Dumbbell Goblet Thrusters Video
  • Odd-Object Thrusters Video
  • Wallballs
  • Jumping Air Squats Video


  • Reduce Reps
  • 45 Single Unders
  • 30 Seconds of Practice
  • Double Taps Video
  • Line Hops Video
  • Over-and-Back Dumbbell Hops Video