[Part 1]

On the 3:00 x 5 Sets:
3 Front Squats

Same Weight Across

[Part 2]

"Barehanded" [COMPETE & TRAIN]

For Time:
30 Power Cleans
600 Meter Run  
20 Front Squats
600 Meter Run  
10 Squat Cleans
600 Meter Run  

Barbell: (155/105)
KILOS: 70/48

Time Cap: 15 Minutes

"Barehanded" [SWEAT]

For Time:
30 Power Cleans
600 Meter Run  
20 Front Squats
600 Meter Run  
10 Squat Cleans
600 Meter Run  

Barbell: (115/85)
KILOS: 52/38

Time Cap: 15 Minutes

Daily Mindset

“The soul is like a bowl of water.” - Epictetus

It’s ok to get ruffled sometimes.
We are indeed human, and we will get emotional too.

The analogy that Epictetus depicts for us is that even though we can be rocked, knocked around, shaken… through disciplined stillness, we can always find emotional stability. The visual is quite relatable: a bowl of water, disturbed from some event, has ripples running throughout it. It’s not at rest.

But with disciplined focus and effort, we can regain stillness. Often faster than we think.
In the moments where we are most shaken, remind ourselves of this visual. No matter how bad things get, everything is recoverable.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
200m Run
20 Second Knuckle Draggers
20 Second Active Samson
20 Second Active Spiderman
20 Second Front 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
  • Power Clean: Weight we can cycle for 10+ reps when fresh.
  • Run: Should be completed inabout 3:00 - 3:30 each round.

Barehanded Coaches Video

How to Run the Whiteboard Brief

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

5 Pausing Air Squats

  • Full Shoe Flat on the Ground
    5 Pausing Zombie Squats
  • Upright Torso
    5 Pausing Front Squats

Part 1, Front Squat [12:00 - 27:00]

On the 3:00 x 5 Sets:
3 Front Squats

  • Same Weight Across

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

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.
4 Mid Shin Clean

How to Run the Teaching Portion

Strategy [32:00 - 33:00]

  • The barbell is the main focus.
  • Relentless singles on the cleans. Reach on the front squats.
  • Recover on the run.

How to Discuss Strategy

Practice Round [33:00 - 34:00]

5 Power Cleans
4 Front Squats
3 Squat Cleans
200m Run

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



  • Reduce Loading/Reps
  • Hang Power Cleans
  • Sub Dumbbells


  • Reduce Loading
  • Reduce Reps
  • Sub Dumbbells
  • Sub Barbell
  • 2x Air Squats


  • Reduce Reps
  • Reduce Loading
  • Power Cleans
  • Front Squats
  • Sub Dumbbells
  • 2x Squats Jumps


  • 750m Row or Ski
  • 1,500m Bike
  • Shuttle Run

Home WOD

For Time:
30 Dumbbell Power Cleans
600 Meter Run  
20 Dumbbell Front Squats
600 Meter Run  
10 Dumbbell Squat Cleans
600 Meter Run

After Party

3 Sets, Not For Time:

10 Banded Barbell Bent Over Rows

10 Alternating Pistols

10 Double Kettlebell Snatch

10 Weighted PistolsRest

2:00 between sets.