"Square Dance"


"Square Dance" [COMPETE & TRAIN]

27 AbMat Sit-ups
21 Dumbbell Bench Press (50/35)'s
15 Pull-ups
9 Shuttle Runs

"Square Dance" [SWEAT]

27 AbMat Sit-ups
21 Dumbbell Bench Press (35/25)'s
15 Pull-ups
9 Shuttle Runs

Daily Mindset

“Everyone makes mistakes. Not everyone owns them.”

It can be tempting to blame a failure on an external factor. But when we do, we gain nothing. When we shirk responsibility, we also shirk a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible. We will all make mistakes. Sometimes we will be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask yourself a simple question: “What could I have done better?”

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
20 Second Alternating Cossack Squats
20 Second Down Dog to Push-Ups
20 Second Plank
20 Second Shuttle Runs

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: Pacer
  • Score: Rounds + Reps
  • Dumbbell Bench Press: Weight we can cycle 20+ unbroken when fresh.
  • Pull-Ups: Variation we can complete 20 reps in under a minute when fresh.

How to Run the Whiteboard Brief

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

AbMat Sit-Up Teaching Video

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.

How to Run the Teaching Portion

Strategy [24:00 - 25:00]

  • Push the sit-ups.
  • Plan your breaks on the bench press and pull-ups.
  • Push the run.

How to Discuss Strategy

Practice Round [25:00 - 27:00]

10 Abmat Sit-Ups
8 Dumbbell Bench Press
6 Pull-Ups
4 Shuttle Runs

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



  • V-Ups
  • Toes to Bar
  • 1 Minute Plank


  • Sub Barbell
  • Floor Press
  • Deficit Push-Ups


  • Ring Rows
  • Banded
  • Strict PUll-Ups


  • 200m Run
  • 250m Row
  • 500m Bike

Home WOD

27 AbMat Sit-ups
21 Dumbbell Bench Press
15 Bent Over Rows
9 Shuttle Runs

After Party

Alternating On the Minute x 12 (3 Rounds):
Minute 1: 8 Barbell Romanian Deadlifts
Minute 2: 30% Max Strict Handstand Push-ups
Minute 3: 20 GHD Sit-ups
Minute 4: 30% Max Strict Handstand Push-ups