May 15th


Download the week


Max Repetitions of Deadlifts @ 90%

* To Technical Failure

* Add 10# To Each Set From Last Attempt (3/8/24)

"What Are You Doing?" 

For Time: 

50 Deadlifts (205/145) 

100 Wallballs (20/14) 

150 AbMat Sit-ups 

* Partition However You'd Like 

Time Cap: 18 Minutes 

KG | 

Deadlift (93/65)

Wallball (9/6)


For Time: 

50 Deadlifts (255/175) 

100 Wallballs (20/14) 

75 GHD Sit-ups 

* Partition However You'd Like 

Time Cap: 18 Minutes

For the Coach

Resource Drive

Workout Overview


Today we're choosing our own adventure through this conditioning piece. Keep in mind that we've got full body push and pull with a large number of sit-ups to heat up that core and spike our breathing. We should be finding a set scheme that allows each of us to continuously work with as little transition and rest as possible.


Time to complete work.


Deadlift | sets of at least 10 when fresh.
Wallballs |  consistent sets of 10 or more.
Sit-ups | consistent movement

The One | Teaching Focus

Push the earth away
In the deadlift, push, don't Pull. Remind athletes that the deadlift is a push movement with the legs, not a pulling movement with the back.  The arms and back provide support, but the primary force comes from the legs.  Cue athletes to drive their heels into the ground.

In the wallball, focus on driving through the legs to get a great hip extension for the throw.


Reduce Loading
Reduce Reps
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift

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

Sit ups
Reduce Reps
Hollow Rocks


Athletes can partition the workout however they would like.  Some examples:
2 rounds: 25/50/75
5 rounds: 10/20/30
10 rounds: 5/10/15

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 0:20-0:30 each

  • Arm circles
  • Arm swings
  • Trunk twists
  • Quad pulls
  • Knuckle draggers
  • Scorpions
  • Spiderman
  • Downward dog
  • Pigeon (right)
  • Pigeon (left)
  • Bootstraps
  • Cossack squats
  • Reverse lunge + reach
  • Air squats

CT Barbell Flow :15 - :20

  • Goodmornings
  • Back squats
  • Elbow rotations
  • Press & reach
  • Stiff leg deadlifts

Specific Warm-Up
(9-21 minutes)

Wallball | tell, show, do, check

  • Establish stance, grip, & set up

Squat stance

Arms length away from wall

Hands on outside of medball

Medball in front rack

Elbows down

  • 0:20 of each
  • Medball deadlifts
  • Medball front squat

Focus on chest up

  • Medball shoulder press
  • Medball thruster

Focus on aggressive hips out of the squat

  • Medball dip + throw

Focus on hips to hands to throw the medball

  • Wallballs

Focus on chest up in the squat

Deadlift | tell, show, do, check

  • Establish stance, grip, & set up

Bar over middle of foot

Bar in contact with shins

Shoulders over bar

Eyes forward

  • 5 Cued reps hips to above knee

Hips back first in the descent

Bar close

  • 5 Cued reps above knee to mid shin

Knees out of the way

  • 5 Cued reps mid shin to standing

Driving with the legs

Shoulders and hips rise together until bar passes knee

(21-31 minutes)

  • 10:00 window
  • Builds based on coach or athlete discretion
  • Transition to part 2

(31-37 minutes)

Practice Round 

  • 3 Deadlifts
  • 6 Wallballs
  • 9 AbMat Sit-ups


Workout adjustments if needed

(37-55 minutes)

Look For

  • Deadlift

Engaging the hips. Cue athletes to initiate the movement by engaging their hip muscles. Emphasize the hip hinge, pushing the hips back while maintaining a neutral spine.

  • Wallball

Throw Timing. Emphasize a strong and explosive hip extension followed by a coordinated throw. The ball should leave the hands at the peak of the jump.

  • Sit Ups

Full range of motion. Cue athletes to touch their shoulder blades to the ground and to have their shoulders pass through their hips each rip.

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

Additional Elements

Home Workout

6 Rounds:
8 Alternating DB Prone Row
21 Alternating DB snatch
400 Meter RunRest 1 Minute Between Rounds


“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:
10 Strict Toes To Bar
1:00 Side Plank Right
1:00 Side Plank Left
25 Russian Twists (over and back = 1 rep)*Rest 1:00 Between Sets

Have questions?

Reach out!

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