"Team Morrison"


Team Morrison [TEAMS OF 3]:

Workout Definition

Wallballs (20/14)
Box Jumps (24"/20")
Kettlebell Swings (53/35)

KILOS: 9/6, 24/16

* All partners begin on different station
* Can only rotate when all 3 have finished the designated reps

Athletes Notes

Daily Mindset

“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” - Elizabeth Roth

As the rose bush grows, it creates more buds that it can maintain. It doesn’t grow like a tree, as its physical size is limited, but the buds keep on coming. And if we don’t trim the buds down… the whole bush can exhaust itself and die.

Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and a very good thing) for new ones to come on a daily basis. But if we want to reach our full potential, it will require pruning, trimming, and a critical look at what needs to stay… and what needs to go.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
20 Second Alternating Box Step-Ups
20 Bodyweight Good Mornings
20 Second Slow Box Jumps or Step-Ups
20 Second Russian Kettlebell Swings

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: Team
  • Score: Time
  • Logistics: All partners begin on different station. They can only rotate when all 3 have finished the designated reps.

How to Run the Whiteboard Brief

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

5 Air Squats
5 Medball Front Squats
5 Medball Thrusters
5 Wall-Balls

Wall-Ball Technique Teaching

How to Run the Teaching Portion

Strategy [24:00 - 25:00]

  • Break the wallballs early, but keep the breaks fast.
  • Smooth on the box jumps.
  • Big sets on the kettlebells.

How to Discuss Strategy

Practice Round [25:00 - 27:00]

10 Wallballs
10 Box Jumps
10 Kettlebell Swings

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 - 50:00]

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



  • Thrusters
  • Push Press
  • Goblet Squat


  • Box Step-Ups
  • Jump Squats


  • Dumbbell Snatch
  • Russian Swing

Home WOD

Goblet Thrusters
Box Jumps (24"/20")
Kettlebell Swings (53/35)

Individual Version

"Morrison" [HERO]
Wallballs (20/14)
Box Jumps (24"/20")
Kettlebell Swings (53/35)

Time Cap: 30 Minutes

After Party

3 Sets:
7 Seated Single Arm Arnold Press
:30 Seconds Ring Plank Support
14 Weighted AbMat Sit-ups