[Part 1]

Push Jerk

1 Rep Max

[Part 2]

"Marco" [COMPETE]

3 Rounds For Time:
21 Pull-ups
15 Handstand Push-ups
9 Thrusters (135/95)

KILOS: 61/43

Time Cap: 15 Minutes

"Marco" [TRAIN]

3 Rounds For Time:
21 Pull-ups
15 Dips
9 Thrusters (135/95)

KILOS: 61/43

Time Cap: 15 Minutes

"Marco" [SWEAT]

3 Rounds For Time:
21 Pull-ups
15 Dumbbell Push Press
9 Thrusters (95/65)

KILOS: 43/29

Time Cap: 15 Minutes

Daily Mindset

“You make a living with what you get. You make a life with what you give.” - Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or alterior motive, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.

Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. 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. Think back to that… How did you feel, witnessing that? Did it make you feel more generous?

If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
20 Second Alternating Lunges
20 Second Inch Worm
20 Second Down Dog to Push-Ups
20 Second Air Squats

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: Threshold
  • Score: Time
  • Pull-Ups: Varitation we can complete 20+ reps in under a minute when fresh.
  • Handstand Push-Ups: Variation we can complete 20+ reps in under a minute when fresh.
  • Thrusters: Weight we can complete 15+ unbroken when fresh.

How to Run the Whiteboard Brief

Marco Coaches Video

Specific Warmup & Teaching [8:00 - 12:00]

5 Strict Press

  • Bar path up and back.
    5 Push Press
  • Vertical torso during the dip.
    5 Push Jerk
  • Receive bar with locked out elbows.

Push Jerk Teaching Video

Part 1, Push Jerk [12:00 - 27:00]

Allow 15 minutes to build. If you want to put it on a clock, allow attempts on the…
0:00, 2:00, 4:00, 6:00, 9:00, 12:00, 15:00

Teaching, Part 2 [27:00 - 32:00]

10 Scap Retractions

  • Cue ears in front of biceps.
    10 Kip Swings
  • Cue pinky knuckle on top of bar. The kip is generated by the shoulders, not the feet.
    2-3 Strict Pull-Ups
  • Cue pulling elbows to the floor.
    5 Kipping Pull-Ups
  • Cue full control throughout the kip. Never just falling. Scap engaged position throughout.

15 Second Handstand Hold

  • Cue athletes to press through the floor and squeeze glutes to brace.
    5 Pike Push-Ups
  • Cue head to move forward to create a slight triangle with the three points of contact (head and hands).
    2 Handstand Negatives
  • Cue full control to the floor.
    2-3 Strict Handstand Push-Ups
  • Cue full control to the floor and creating the triangle on the ground.
    4-5 Kipping Handstand Push-Ups
  • The athletes should never lose control of the rep and be falling to the floor. The athlete should be able to stop the rep at any moment. That is the control we are striving for.

Handstand Push-Up Technique Video

5 Air Squats

  • Grab the floor with your toes and screw your feet into the ground.
    5 Front Squats
  • Full grip on the bar with elbows up.
    5 Push Press
  • Take note of the depth of the push press. This is the depth point during the thruster when we want to start accelerating the bar overhead.
    5 Thrusters
  • Accelerate the bar at the top of the squat, not starting in the bottom.

How to Run the Teaching Portion

Strategy [32:00 - 33:00]

  • Break the gymnastics before you feel you need to.
  • Hold on to the thrusters each round.
  • Recover on transitions.

How to Discuss Strategy

Practice Round [33:00 - 34:00]

10 Pull-Ups
5 Handstand Push-Ups
4 Thrusers

How to Run a Practice Round

Bathroom, Water, Questions [34:00 - 36:00]

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 [36:00 - 51:00]

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 [50:00 - 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



  • Banded
  • Ring Rows
  • Bent Over Rows


  • Pike Push-Ups
  • Dumbbell Push Press
  • Push-Ups
  • Dips


  • Sub Dumbbells
  • Goblet Thruster
  • Wallball

Home WOD

3 Rounds For Time:
21 Bent Over Rows
15 Push-Ups
9 Dumbbell Thruster

After Party

3 Giant Sets:
12 Alternating KB Z-Presses (8/Side)
12 Banded Ketllebell Lunges (6/Side)
32 Banded Face Pulls

Rest 2 Minutes Between Sets