Feb 26


Download the week


Back Squat

On the 3:00 x 3 Sets:

8 Back Squats

Start First Set at 60% & Build

"Hole In The Wall"

Every 2 Minutes x 5 Rounds:

25 Wallballs (20/14)

Max Dumbbell Snatches (50/35)

KG |

Medball | (9/6)

DB | (22.5/15)


3 Rounds:

16 Alternating Single-Leg Squats

8 Chest-to-bar Pull-ups

16 Alternating Dumbbell Snatch (50/35)

- Rest 3:00 -

3 Rounds:

12 Alternating Single-Leg Squats

6 Chest-to-bar Pull-ups

12 Alternating Dumbbell Snatch (50/35)

For the Coach

Resource Drive

Workout Overview


In part one we’re hitting 3 sets of 8 back squats. Athlete’s should target a load that they’re confident in for the first set and then build as they are able. In part 2 we have a total body push & total body pull in today’s workout. Athletes should target a wallball variation that allows them to finish in :60 and get straight to work on the DB. On the DB we want athletes to complete as many DB snatches as they can in about :45 before taking the time to transition back to the wallballs.


Total number of dumbbell snatches.


Wallballs | :60 or lessDB Snatch | Light to moderate

The One | Teaching Focus

Grip the Ground

In both our back squats and wall balls we want to target grip and twist the ground with the feet.




Single Dumbbell Thrusters

Empty Barbell Thrusters

35 x Air Squats

DB Snatch

Reduce Loading

Reduce Reps

Hang Power Snatches

Kettlebell Swings

Empty Barbell Hang Power Snatches


In part 1, athletes should have plenty of time to adjust weights as needed between sets if they’re paired up. Provide athletes with plenty of time to build to an appropriate working weight so that they begin their first set of 8 at the right load and not as an additional warm up set.

In part 2, if you’re short on equipment you can pair athletes up and have one group start 1:00 behind.

Lesson Plan
(0-3 minutes)

(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

(3-9 minutes)

General Flow

  • Get out medballs & DBS
  • :30 scorpions
  • :15 alternating spidermans
  • :15 alternating spiders w/ reach
  • :15 samson right
  • :15 samson left
  • :15 downward dog w/ foot pedal
  • :30 childs pose
  • :15 boot straps
  • :15 squat hold w/ reach
  • :15 inchworms

Specific Warm-Up
(9-21 minutes)

(9-19 minutes)

Wall ball & DB Snatch | tell, show, do, check

  • 5 Medball bear hug squats
  1. Focus on flat feet
  • 5 Medball front squat
  1. Focus on elbows inside the knees
  • 5 DB crush grip deadlifts
  1. Focus on dropping the hips in set up
  • 5 DB crush group press
  1. Focus on active midline and shoulders overhead
  • 4 DB deadlifts each side
  • 4 DB push press each side
  • 3 DB hang snatch each side
  1. Focus on active shoulder overhead
  • 6 Wall balls
  1. Focus on gripping and twisting the group with the feet
  • 6 Alternating DB snatch
  1. Focus on straight line from the DB to the foot

(21-33 minutes)

(19-36 minutes)

  • 8:00 to build to workout weight
  • Every 3:00 x 3 sets
  1. Calling athletes on the minute
  2. Manage the room and give yourself opportunity to see/correct each athlete at least once.
  • Transition to part 2

(33-39 minutes)

(36-42 minutes)

Practice Round

  • 6 Wall balls
  • 6 Alternating DB Snatch


Workout adjustments if needed

(39-55 minutes)

(42-52 minutes)

Look For

  • Wall ball

Flat feet. Look for athletes gripping the ground with the foot throughout the rep. Look for full range of motion with the athlete getting their hips below their knees each rep.

  • DB Snatch

Looking for the DB to stay close to the body and to create a straight line from DB to foot once overhead. Look for good timing of legs finishing the drive & jump before the athlete pulls the DB with the arms. Post Workout Clean Up & Chat (52-60 Minutes)

  • Post Workout Clean Up & Chat (52-60 Minutes)

Accessory Work

Additional Elements

Home Workout

Every 2 Minutes x 5 Rounds:
25 Single DB thrusters
Max Dumbbell Snatches
Switch arms however on the thrusters


“It’s not how much we give, but how much love we put into giving.” - Mother Theresa

Imagine we’re moving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response... “Because they would have done it for me.”

Money has relative value. But time is an absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.

After Party

3 Sets
8 DB goblet curtsey squats
12 Stagger stance DB RDLs each leg

Have questions?

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