"Triple Bogey"


"Triple Bogey" [COMPETE & TRAIN]

3 Rounds x AMRAP 5:
5 Power Cleans (155/105)
10 Box Jumps (30"/24")
15/12 Calorie Echo Bike

Rest 5 Minutes Between Rounds

KILOS: 70/48

* Pick up where you left off.

"Triple Bogey" [SWEAT]

3 Rounds x AMRAP 5:
5 Power Cleans (115/85)
10 Box Jumps (24"/20")
15/12 Calorie Echo Bike

Rest 5 Minutes Between Rounds

KILOS: 52/38

* Pick up where you left off.

Daily Mindset

“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we really are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

General Warmup [0:00 - 5:00]

3 Rounds:
1 Minute Echo Bike
15 Second Good Mornings
15 Second Knuckle Draggers
15 Second Box Step-Ups
15 Second Box Jumps

How to Run the General Warmup

WOD Brief - Stimulus [5:00 - 8:00]

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Sprint
  • Score: Rounds + Reps
  • Power Cleans: Weight we can cycle for 15+ reps unbroken when fresh.

How to Run the Whiteboard Brief

Triple Bogey Coaches Video

Specific Warmup & Teaching [8:00 - 24:00]

Clean Specific Barbell Warmup
15 Seconds Upright Rows
15 Seconds Hang Muscle Clean
15 Seconds Front Squat
15 Seconds Tall Clean

4 High Hang Clean
REST, Cue punchout to receive the bar at it's highest point with fast elbows through.
4 Above Knee Hang Clean
REST, Cue hips back to receive the bar as if they are sitting on a tall stool.
4 Mid Shin Clean

How to Run the Teaching Portion

Strategy [24:00 - 25:00]

  • Touch and go the power cleans.
  • Smooth on box jumps.
  • Back-off the final 3 calories on the bike heading into the cleans.

How to Discuss Strategy

Practice Round [25:00 - 27:00]

5 Power Cleans
10 Box Jumps
15/12 Calorie Row

How to Run a Practice Round

Bathroom, Water, Questions [27:00 - 30:00]

Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.

Bathroom, Water, Questions Video

Workout [30:00 - 55:00]

It is the coach's responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should hear their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.

How to Run a Workout

Community Building [55:00 - 60:00]

Use this time to give the class a talk on how we should eat, move, think, connect, or sleep.

Or this could be a time for the coach to make 1-on-1 connections on a deeper level.

This may be some of the most important minutes of the entire class. Build your community here.

Community Building Video



  • Kettlebell Swings
  • Sub Dumbbells
  • Power Snatch


  • Box Step-Ups
  • Jump Squats


  • 20/15 Cal Bike, Row, or Ski Erg
  • 200m Run

Home WOD

3 Rounds x AMRAP 5:
5 Dumbbell Power Cleans
10 Jump Squats
200m Run

Rest 5 Minutes Between Rounds

After Party

3 Supersets:
5 Weighted Strict Pull-ups
50% Max Strict Ring Dips

Rest 2 Minutes Between Sets

3 Supersets:
Max Strict Pull-ups
Max Ring Push-ups

Rest 2 Minutes Between Sets