[Part 1]

Squat Clean

5 Rep Max

[Part 2]


15 Wallballs (20/14)
1-2-3.. Burpee Pull-ups

KILOS: 9/6

Daily Mindset

“Comparison is the death of joy.” - Mark Twain

We are indeed out to destroy someone’s standards.
Our own, of yesterday.

The opposite of comparison isn’t forfeit, failure, or complacency.
It’s participation.
It’s the act of joining arms with other like-minded individuals in the pursuit of our own next best version.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
20 Second Bottom Squat Hold
20 Second Active Samson
20 Second Active Spiderman
20 Second Air Squats
20 Second Down Dog to Push-Up

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: Rounds + Reps
  • Wallballs: Weight we can cycle 40+ unbroken when fresh.
  • Burpee Pull-Up: Any variation of pull-up is allowed, including jumping.

Evergreen Coaches Video

How to Run the Whiteboard Brief

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

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 and pass through a full squat.
4 Mid Shin Clean

Part 1, Squat Clean [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]

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

Wall-Ball Technique Teaching

How to Run the Teaching Portion

Strategy [32:00 - 33:00]

  • Aim to go unbroken on wallballs.
  • Steady and recover on burpee pull-ups.

How to Discuss Strategy

Practice Round [33:00 - 34:00]

15 Wallballs
2 Burpee Pull-Ups

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 [51:00 - 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



  • Goblet Thrusters
  • Goblet Squats
  • Jump Squats
  • Box Jump Overs


  • Ring Muscle-Ups
  • Bar Muscle-Ups
  • Burpee to Target
  • Burpee Box Jump Overs

Home WOD

15 Goblet Thrusters
1-2-3.. Burpees

After Party

3 Giant Sets:
50' Single Arm Overhead Dumbbell Walking Lunge (Left)
50' Single Arm Overhead Dumbbell Walking Lunge (Right)
50' Broad Jumps

Rest 1:30 Between Sets