"Window Shopper"


[Part 1]

Front Squat

On the 3:00 x 5 Rounds:

5 Front Squat

[Part 2]

"Window Shopper"

For Time:
50 Wallballs (20/14)
50/40 Calorie Row
50 Dumbbell Snatches (50/35)
50/40 Calorie Row
50 Wallballs (20/14)

KILOS: 22.5/15, 9/6

Time Cap: 15 Minutes

Daily Mindset

“The past is not predictive of the future.”

A short story to share.

Mike is an 18 year old high school student, who has struggled throughout his entire academic career… specifically, with taking tests. But he’s making his way by, just barely, until he reaches the biggest academic test of his life - his SAT’s.

Out of a near 1600, he scores 1480.

Mike returns home to his mother, and with all the love a mother has, questions quietly: how? How on Earth? Are you sure you didn’t cheat? They have dinner together, and celebrate his incredible scores as they talk about college.

From that point forward, Mike decides he is smart after all. After years of consistent skipping, he decides to go to class. He starts consistently scoring A’s, and doesn’t see a C for the remainder of his high school career. He goes onto the Ivy League, and starts a very successful magazine company. Mike grows a multi-million dollar business.

And six years later, he then receives a letter in the mail from the SAT board.
There was a mistake.
The letter reads that the scores were mixed up between him and another student.
As it turned out, Mike actually scored a 740.

People think his own life changed when he got the 1480. It didn’t.
Mike changed his life when he changed his behavior.
The past is indeed real. But the only time it becomes predictive of the future, is if it changes how we act… today.

General Warmup [0:00 - 5:00]

3 Rounds:
1:00, 0:45, 0:30 Row
20 Second Knuckle Draggers
20 Second Bottom Squat Hold
20 Second Squat to Stand
20 Second Inchworm to Push-Ups

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
  • Logistics: If short on rowers, see modifications for machine or run adjustments.
  • Wallballs: A weight we can cycle for 40+ unbroken when fresh.
  • Row: Should take us no more than 3:30 to complete.
  • Dumbbell Snatch: Weight we could cycle 50+ reps unbroken when fresh.

Window Shopper Coaches Video

How to Run the Whiteboard Brief

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

5 Pausing Air Squats
5 Pausing Zombie Squats
5 Pausing Front Squats

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

On the 3:00 x 5 Rounds: 5 Front Squats (Same Weight Across)

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

5 Wallball Strict Press
5 Wallball Push Press
5 Wallball Thrusters
5 Wallballs

20 Second Row

  • Feet flat against rower and/or vertical shins.
    20 Second Row
  • Arms straight during pull until handle crosses the knees.
    20 Second Row
  • Sit bones on seat, not low back.
    20 Second Row

Row Teaching Video

10 Alternating DB Deadlift
10 Dumbbell Swings
5 Dumbbell Push Press Each Arm
6 Alternating DB Snatch

Dumbbell Snatch Teaching

How to Run the Teaching Portion

Strategy [32:00 - 33:00]

  • Break the wallballs early.
  • Pace the row.
  • Go to work on the snatches.

How to Discuss Strategy

Practice Round [33:00 - 34:00]

10 Wallballs
5 Calorie Row
10 Dumbbell Snatches

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 Reps/Loading/Target
  • Single Dumbbell Thrusters
  • Empty Barbell Thrusters
  • 1.5 x Air Squats


  • Same Calorie Ski or Row
  • 40/32 Calorie Echo Bike
  • 800m Run


  • Reduce Loading
  • Reduce Reps
  • Hang Power Snatches
  • Kettlebell Swings
  • Empty Barbell Hang Power Snatches

Home WOD

For Time:
50 Goblet Thrusters
800m Run
50 Dumbbell Snatches  
800m Run
50 Goblet Thrusters

After Party

3 Sets:
:20 Seconds Waiter Squat Hold (Each Side)
Max Strict Pull-ups
5 Tempo Romanian Deadlift (5 Seconds Down)