Mar 11

Over The Rainbow

Download the week


Overhead Squat

On the 3:00 x 3 Sets:

8 Overhead Squats

Start First Set at 60% & Build

"Over The Rainbow"

3 RFT:

14 OHS, 115/85

14 Lateral Bar Burpees



14 Wall Balls, 20/14

14 Lateral Bar Burpees

Time Cap: 15 Minutes

KG |




3 Rounds:

10 Power Snatches (115/85)

12 Bar-facing Burpees

Directly Into...

3 Rounds:

12 Wallballs (20/14)

10 Bar-facing Burpees

For the Coach

Resource Drive

Workout Overview


In part one we’re hitting 3 sets of 8 OHS. 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 another two sets of 3 rounds back to back today, meaning no rest when transitioning from the first 3 rounds to the next 3 rounds. Keeping heart rate and breathing in check becomes important quickly in order to maintain a consistent effort throughout this piece.


Total time to complete all work


Overhead Squats | Light. Unbroken.Lateral Barbell Burpees | Around :60.Wallballs | :60 or less.

The One | Teaching Focus

Bar over the foot
Today we’re targeting the barbell staying over the front plane by keeping the barbell over the midfoot or heel throughout the rep. Cue athletes to press up and pull back on the bar if it’s too far forward. Cue athletes to press up and pull the bar forward if it’s too far behind them.


Overhead Squats
Reduce Loading
Sub Single Dumbbell
Front Squats
2x Air Squats

Lateral Barbell Burpees
Reduce Reps
Lateral Barbell Burpees (With Step Over)
Regular Burpees
Calories On Any Machine (1:00 Cap)

Reduce Reps/Loading/Target
Single Dumbbell Thrusters
Empty Barbell Thrusters
21 Air Squats


In part 1, pair athletes up in groups of 2 or 3. There should be plenty of time for athletes to adjust weights as needed between partners. Call athletes to lift on alternating minute so that you are able to get eyes on each athlete throughout the sets.

In part 2, you can manage a large class by allowing athletes to start at different stations. Since each of these stations should take a similar amount of time, athletes should be able to share wall balls. If you’re short on bars you can also have athletes perform burpees to a target or burpees to plate so that athletes will have an easier time sharing barbells.

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 & barbells

General Flow :20-:30 each

  • Alternating spiderman
  • Downward dog
  • Forearm & wrist floor stretch
  • Puppy pose
  • CT Barbell flow :15-:20 each
  • Goodmornings
  • Back squats
  • Elbow rotations
  • Press & reach
  • Stiff leg deadlifts
  • Front squats

Specific Warm-Up
(9-21 minutes)

(9-19 minutes)

Overhead Squat | tell, show, do, check

  • Establish stance & grip
  1. Wide grip
  2. Shoulder-width stance
  3. Bar over middle of body
  4. Pressing up into bar
  5. Squeeze the stomach
  • :30 Medball squat hold
  • :30 Snatch grip barbell press & reach
  1. Focus on stacked / locked out elbows
  • 5 Overhead squats
  • 5 Cued squat & hold
  1. Focus on bar over the middle of the foot

Workout Specific

  • 4 Slow, step back step up burpees
  • 3 Power snatch
  1. Focus on catching with locked out elbows and bar over foot
  • 4 Wall balls
  1. Focus on athletes elbows being inside their knees
  • 4 Overhead Squats
  1. Focus on pressing up into the bar with bar over the foot
  • At light weight
  • 4 Burpees
  • 4 Wall balls
  • 4  OHS

(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

  • At workout weight
  • 4 Overhead squats
  • 4 Lateral barbell burpees
  • 4 Wall balls


Workout adjustments if needed

(39-55 minutes)

(42-57 minutes)

Look For

  • Burpees
  1. Landing with flat feet out of the burpee.
  2. Cue athletes to land with their feet fully on the ground and outside their hand.

  • Wall Ball
  1. Full range of motion.
  2. Cue athletes to get below parallel in the squat and for the ball to reach the determined height.  
  • OHS
  1. Maintaining an active shoulder.
  2. Cue athletes to press up on the bar throughout the entire rep.
  3. Frontal plane. Cue athletes to pull back on the bar or to pull the bar forward in order to keep it over the middle of their foot throughout the rep.

  • Post Workout Clean Up & Chat (57-60 Minutes)

Accessory Work

Additional Elements

Home Workout

3 RFT:
14 Double DB front squat
14 Lateral DB burpees
14 Single DB thrusters
14 Lateral DB Burpees
Time Cap: 15 Minutes


“Don’t set your heart on so many things.” - Epictetus

At first glance, this almost sounds demoralizing. Yet at the core of this statement is a cause that is so pure: to put “first things first”.A modern mantra of our lives is that “we can have it all”.

Work, family, purpose, success, leisure time. We want all of it… at the same time… and right now.The pitfall is not the act of having multiple desires, but the lack of prioritization of them. In a world where it’s about the constant pursuit of more, we can lose ourselves in the fog.

And where *everything* is important… Nothing is important.Take a moment today to contemplate our priorities. Are we focused on the right things?

After Party

4 Sets
12 Crush grip curls
6 Tall kneeling DB shoulder press each side

Have questions?

Reach out!

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