W.O.D. Monday 9/21/20


W.O.D. Monday 9/21/20

*Hey athletes! The coaches will aim to wrap up class about 3-5 minutes before the end of the hour to give you time to clean up and wipe down your equipment! Let’s stay vigilant in keeping our gym clean for each other! Thank you! – Macy Mitchell (owner)

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” -Scott Adams

How does an echo start?

With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?

Strength-12 minutes

Build to a Heavy Complex:
1 Pausing Front Squat (2 Seconds)
1 Front Squat


  • Today’s strength portion is relatively short, lasting about 12 minutes
  • The goal is to complete right around 6 sets (1 Set Every 2 Minutes)
  • Look to gradually build up in weight with every set
  • The goal isn’t to max out your lifts, just to get to something relatively heavy here within the allotted time
  • Make sure to stick to the 2 second active pause on the first rep of each set

Conditioning WOD -22 min cap

10 Rounds For Time:
15 Wallballs (20/14)
15/12 Calorie Machine

WORKOUT BRIEF [0:00 – 5:00]

  • Today’s two-part workout centers around the front squat pattern, seen in both the strength and conditioning pieces
  • We’ll start the day by building to a “heavy” front squat complex
  • There is only about 12 minutes for this piece, so treat this more as a “primer” for the metcon than a max effort strength session
  • Compete the two reps out of a rack without dropping the bar
  • Pause for an active 2 seconds in the bottom of the first rep
  • Expect to complete around 6 sets (On the 2:00)
  • Our conditioning piece today is a simple couplet of wallballs and machines
  • We expect this piece to take between 15-20 minutes to complete (1:30-2:00 Rounds)
  • We’ll cap at 22 minutes to stay on track with our timeline


  • The format of today’s workout allows for larger sets of wallballs to be completed
  • Adjust the number or weight as needed to complete each round in 1-2 sets
  • Men throw to 10 feet and Women throw to 9 feet

GENERAL WARM-UP [5:00-12:00]
Run Warmup
200 Meters Easy

30 Seconds Each
Glute Bridges Video
Air Squats to Medicine Ball

Single Leg Glute Bridges (Each Side) Video
Medicine Ball Front Squats

Glute Bridge Walkouts Video
Medicine Ball Thrusters

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

MOBILITY [12:00-15:00]
Pigeon Pose: 1:30 Each Side

Active Bottom Position
With a lot to get through today and squats across both strength and conditioning pieces, we’re going to keep our focus very simple. That is – maintaining an active bottom position. The pause in our barbell complex is a great chance to practice that. Rather than “bottoming out” at our end range of motion and losing our midline stability, look to stay engaged with the core and the legs. This holds true whether we’re holding a barbell or a medicine ball. With a heavy weight on the bar and the ball dropping from a high distance, it’s easy for the weight to carry us down too low. Work hard against the weight that is trying to work hard on you.

Movement Prep
5 Pausing Air Squats
5 Pausing Front Squats
5 Front Squats

5 Pausing Medicine Ball Squats
5 Medicine Ball Push Press
5 Wallballs

PRACTICE ROUND [30:00-35:00]
1 Round
With Workout Weight Ball:
10 Wallballs
100 Meter Run

STRATEGY + WOD [35:00-60:00]

  • Today is a great day to push for big sets of wallballs
  • The rep number per round should be just low enough to allow for unbroken sets throughout
  • In order to accomplish this, look to run at a pace between sets of wallballs that supports this strategy
  • You’ll have about 1 minute to “recover” between sets of 15
  • After your first round, look at the clock to help guide your effort for the remainder of the workout
  • For Example: If your first round is 1:30, look to hold that same split across (3:00, 4:30, 6:00…)
  • Keeping tabs on the clock creates smaller checkpoints within a larger workout


  • 30 Air Squats
  • 15 Single Dumbbell Goblet Squats Video
  • 15 Medicine Ball Squat Cleans Video

ACCESSORY(before or after class)

Pausing Hang Squat Snatch
6 Sets of 2

  • Pause 2 Seconds at Knee Level
  • Pause 2 Seconds in Bottom Of Overhead Squat
  • All Percentages of 1RM Squat Snatch:
  • Set 1: 50%
  • Set 2: 53%
  • Set 3: 56%
  • Set 4: 59%
  • Set 5: 62%
  • Set 6: 65%
  • Rest as Needed Between Sets