[Part 1]

Push Jerk

5 Rep Max

[Part 2]

"Clawfoot" [COMPETE & TRAIN]

7 Toes to Bar
5 Dumbbell Thrusters (50/35)'s
30 Double Unders

KILOS: 22.5's/15's

"Clawfoot" [SWEAT]

7 Toes to Bar
5 Dumbbell Thrusters (35/25)'s
30 Double Unders

KILOS: 15's/10's

Daily Mindset

"Discipline is choosing between what you want now, and what you want most." -- Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.

What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.

This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
20 Second Jumping Jacks
20 Second Standing Calf Raises
20 Second Down Dog
20 Second Up Dog
20 Second Single Unders
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: Rounds + Reps
  • Toes to Bar: Variation we can complete in no more than 2 sets the entire workout.
  • Dumbbell Thrusters: Weight we can complete unbroken the entire workout.
  • Double Unders: Should take no more than 30 seconds to complete.

Clawfoot Coaches Video

How to Run the Whiteboard Brief

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 Pull-Ups
10 Kip Swings
5 Knee Raises
5 Kipping Straight Leg Raises
3-5 Toes to Bar

Toes to Bar Teaching Video

5 Single DB Goblet Thrusters

  • Screw feet into the floor.
    5 Single DB Thrusters Each Arm
  • Upright torso.
    5 Double DB Thrusters
  • Lock out elbows overhead.

How to Run the Teaching Portion

Strategy [32:00 - 33:00]

  • Smooth.
  • Start the workout at the pace you think you'll be at in round 3 or 4 and stay there.

How to Discuss Strategy

Practice Round [33:00 - 34:00]

7 Toes to Bar
5 Dumbbell Thrustesr
30 Double Unders

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



  • V-Ups
  • GHD Sit-Ups
  • Abmat Sit-Ups


  • Goblet Thrusters
  • Wallballs
  • Sub Barbell


  • 1.5x Single Unders
  • 30 Seconds of Practice
  • 5/3 Calorie C2 Erg Machine

Home WOD

7 V-Ups
5 Dumbbell Thrusters
30 Double Unders

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