9am and 10am class only! Labor Day W.O.D. Monday 9/2/19


9am and 10am class only! Labor Day W.O.D. Monday 9/2/19


“One of the most difficult things to give away is kindness. It usually comes back to you.” – Anonymous

Science has shown us that giving, or kindness, elicits that one of the most powerful emotions we can feel. But what is even more interesting, is that it’s literally contagious.

Think back to the last time you saw someone else doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Or when another randomly buys the next person in line behind them their coffee as they stand in line. Think back to those moments… how did you feel, witnessing that? Did it make you feel, more generous?

If kindness is contagious, we just need to start the chain.

Conditioning WOD – 25 minutes

As many rounds + reps as possible in 25 minutes of…
30 Kettlebell Swings 70/55
30 Push Presses 115/85
21/15 Calorie Bike
30 Toes to Bar


  • Going light and long in this chipper style workout
  • Looking to choose weights and variations that allow you to complete 2+ rounds


  • These should be relatively light to moderate weights that athletes could complete unbroken when fresh
  • Within the workout, athletes should be able to complete each of these within 3 sets


  • If unable to bike due to large group, row or ski same cals will still be RX today:
  • 21/15 cal Row or 21/15 cal ski erg
  • Equal Calorie Ski Erg


  • Choose a variation that you can complete sets of 5 or 6 with at the minimum during the workout

The kettlebell swing and push press are similar movements in more ways than one. The first way they are similar is that we aggressively squeeze the quads and glutes to “jump” the weight overhead. This aggressive squeeze happens after a very shallow dip, not a deep squat towards the ground. While the weight does go overhead, it is the hips and legs that drive it there.

Weight Back
The second similarity between the two movements is the finish position. On both movements, we’re looking for the weight to be balanced right over the middle of the body. The ears a great landmark for this. Think about pulling the barbell back especially. Where the kettlebell can travel around the head, the barbell has the tendency to stay out front because the chin is in the way.

We’ll prime the “loading” position for the toes to bar with a PVC superman hold on the ground. The superman hold has some characteristics similar to what we talked about in the kettlebell swings and push presses. First, we want to make sure the quads, belly, and butt are squeezed tight to create tension through the lower body. Second, we want to actively pull back with the shoulders to create tension through the upper body. Staying tense in the back swing of the toes to bar makes the front half, where the toes come up to the bar, that much easier.

Movement Substitutions
Reduce Reps
Feet as High as Possible
Knees to Chest


  • These movements happen back to back and can interfere with each other
  • Let’s break these up into 2-3 sets each from the beginning
  • 2 Sets: 20-10 or 15-15
  • 3 Sets: 10-10-10 or 12-10-8


  • This is the only time we’re not holding on to anything
  • Relax the grip and use mostly the legs to bike at a moderate pace


  • We’ll likely break these up more than the kettlebell swings and push presses
  • Shoot for 3-6 quick sets
  • 3 Sets: 10-10-10 or 12-10-8
  • 4 Sets: 8-8-7-7
  • 5 Sets: 6-6-6-6-6
  • 6 Sets: 5-5-5-5-5-5