May 18th


Download the week

"It's Gonna Be Me"


AMRAP 30: 

75/60 Calorie Bike Erg 

60 Box Jump Overs (24"/20") 

45 Toes to Bar 

30 Synchro Dumbbell Snatches (50/35) 

KG | (22.5/15)


AMRAP 18: 

30 Dumbbell Snatches (70/50) 

30/24 Calorie Row

20 Box Jump Overs (24"/20") 

20 Toes to Bar

For the Coach

Resource Drive

Workout Overview


Today we have a fun team of three workout, with some work to share and synchro work. We're working both legs and arms for volume during today's piece. Therefore, it is important to choose sets your team can maintain for the 30 min.


Rounds plus reps.


Dumbbell Snatches | 1-2 sets in 1:30 or less.
Calorie Bike | 2:00 or less of work.
Box Jump Overs | Smooth consistent pace throughout in 1:30 or less.
Toes to Bar | 1-3 sets in 1:00 or less.

The One | Teaching Focus

In the Dumbell snatch Timing of the pull. Cue athletes to finish the jump before pulling and punch the DB overhead. Cue"Extend Before You Bend", "Jump and Shrug”, "Drive Through Your Heels", "Float the Dumbbell”.Timing is crucial in the TTB, and athletes should coordinate the hip swing with the leg raise. Reach the full height of the kip before kicking. This timing applies to the knee raise as well.


DB Snatch 
Reduce Loading
Reduce Reps
Hang Power Snatches
Kettlebell Swings
Empty Barbell Hang Power Snatches

Reduce Distance
2:30 Time Cap
25/20 Row
20/18 Ski
400m Run
300m Air Run

Box Jump Over
Reduce Reps
Reduce Box Height
Box Step-Overs
Box Jumps

Toes to bar
Reduce Reps
Toes To As High As Possible
Knees To Chest


30 Dumbbell Snatches (50/35)
25/20 Calorie Bike Erg
20 Box Jump Overs
15 Toes to Bar

Lesson Plan
(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)

General Flow 0:30 Each

  • Box step ups
  • Alternating spiderman
  • Downward + upward dogs
  • Box step ups
  • Alternating knee pulls to chest
  • Bend and reach
  • Air squat

Jump prep 0:15 each

  • Bunny hops
  • Vertical jumps
  • Broad jumps
  • Box jumps
  • Jump overs

Specific Warm-Up
(9-19 minutes)

DB Snatch | tell, show, do, check

  • Establish set up with DB between the feet
  • Alternating DB deadlift + shrug
  • Focus on timing of squeezing legs and glutes then shrugging
  • Alternating DB high pull
  • Focus on timing of full extension before pull the the elbow high and outside
  • Alternating DB push press
  • Focus on timing of fully extending the legs and hips before driving the DB overhead
  • Pause in OH position to check DB position
  • Alternating DB snatch
  • Focus on timing and DB position

Toes to Bar | tell, show, do, check

  • :10 dead hang
  • :10 scap pull ups
  • 5 Jump to hollow
  • 5 Jump to hollow and arch
  • 5 Press away kip swings
  • 5 Hanging knee tuck
  • 5 Full TTB or modification


  • N/A

(19-25 minutes)

Practice Round 

  • 6 Dumbbell Snatches
  • 6 Calorie Bike Erg
  • 3 Box Jump Overs
  • 3 Toes to Bar
  • Waterfall style


Workout adjustments if needed

(25-55 minutes)

Look For

  • DB Snatch

Timing of the pull. Cue athletes to finish the jump before pulling and punch the DB overhead. Cue"Extend Before You Bend", "Jump and Shrug”, "Drive Through Your Heels", "Float the Dumbbell”.

  • Box Jump over

Box Jump Over | Encourage athletes not to rebound their box jumps. 

  • TTB

Shoulder initiated kip. Cue athletes to squeeze the stomach and legs while pushing and pulling the rig with the arms.

  •  Post Workout Clean Up & Chat (55-60 Minutes)

Additional Elements

Home Workout

30 Alternating DB Snatch
30 Burpees
20 Tuck Jumps
20 V-ups


“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” - Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”... we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves  what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctor's appointment. Because in truth... it is.

After Party

3 Sets
12 Back Rack Lunges
Rest 1:00 Between Sets

Have questions?

Reach out!

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