Public Whiteboard

Auto Scroll Page

Components

Metcon

Cookie Monster

Settings

Workout

Friday

“When you have one foot in the past, and one in the future, you piss on the present." - Dan Harris It's tempting to daydream about the future, and it's far too easy to dwell on the past. Being present is ironically the most challenging of the three. Depression is when we dwell on the past. Anxiety is the fear of the future. And neither lead to happiness. Happiness is not something we find in the past, and it's definitely not something we postpone for the future. It is something we design for the present.

Home WOD

Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
20 Single Arm Dumbbell Snatches(50/35)
40 Double-Unders
20 Burpees
40 Double-Unders

MODIFICATIONS
SINGLE ARM DUMBBELL SNATCHES
Odd Object Ground to Overhead

DOUBLE UNDERS
Practice Time Caps
Double Taps [Equal Reps]
Line Hops [Equal Reps]
Over-and-Back Dumbbell Hops [1/2 Reps]

DESCRIPTION
This 15-minute workout features a single dumbbell weightlifting movement and two bodyweight movements
The intended scoring range for this workout is between 3-5 rounds
This works out to a round every 3-5 minutes

SINGLE ARM DUMBBELL POWER SNATCHES
Alternate arms each rep for a total of 10 each side
This should be a load that allows you to complete 25+ reps unbroken when fresh
Both heads of the dumbbell should touch between in the feet in the bottom of every rep

DOUBLE UNDERS
Choose a rep number or variation that allows you to clear this station in 45 seconds or less
See further down the page for a list of subs

BURPEES
The burpees in todays workout are standard burpees
The chest and thighs touch the floor in the bottom
You can jump up or step up off the floor
Jump to full extension with a small clap overhead and some air under the feet at the top"

Metcon

If you have the equipment

Cookie Monster (AMRAP - Rounds and Reps)

AMRAP 15:
20 Power Snatches (95/65)
40 Double Unders
20 Burpees
40 Double Unders

SUBS
DOUBLE UNDERS
Reduce Reps
60 Single Unders
40 Seconds of Practice
40 Double Taps

DESCRIPTION
This 15-minute workout features a light weightlifting movement and two bodyweight movements
The intended scoring range for this workout is between 3-5 rounds

POWER SNATCHES
This should be a load that allows you to complete 21+ reps unbroken when fresh

DOUBLE UNDERS
Choose a rep number or variation that allows you to clear this station in 45 seconds or less
See further down the page for a list of subs

BURPEES
The burpees in todays workout are standard burpees
The chest and thighs touch the floor in the bottom
You can jump up or step up off the floor
Jump to full extension with a small clap overhead and some air under the feet at the top"

GENERAL
One method that can work well on workouts like this is having a time goal per round
We can use the intended scoring range of 3-5 rounds as a guide for this strategy
We'll split the difference and use a 4 round goal as an example
If the goal is to get 4 rounds, you'll have to complete one round every 3:45
This means you'll look to average just under 1 minute per station
Your targets on the clock to finish each round would be [3:45-7:30-11:15-15:00]
Having these targets can help you gauge how quickly to move
You can then break down the goal round time further into rough movement times:
20 Power Snatches: 1:00
40 Double Unders: 0:45
20 Burpees: 1:15
40 Double Unders: 0:45
When you begin with the end goal in mind, you can then work backwards to figure out what you'll have to do to get there
Decide where you want to finish before the workout starts and then calculate what speed is necessary to accomplish that

POWER SNATCHES & DOUBLE UNDERS
If you see yourself breaking these at some point, do so from the beginning
A quick, planned break at the halfway point can help you stay moving consistently for 15 minutes

BURPEES
Move at a steady pace through your burpees and try to keep a rhythm to your breathing

Body Armor

Home and Gym Workout

Metcon (No Measure)

3 Giant Sets:
Max Strict Pull-ups
Max Alternating Dumbbell Strict Presses

Rest 2 Minutes Between Rounds

STIMULUS
DESCRIPTION
Todays Body Armor will target our strict upper body pressing and pulling
"Giant Sets" mean you'll move directly from your max set of strict pull-ups into your max set of alternating strict presses
Rest 2 minutes following the strict presses

STRICT PULL-UPS
Choose a variation that allows you to complete at least 7 reps each round
With this being a max set, you can dead hang as needed between reps
Once the hands come off the bar or when you have to use the hips for assistance, the set is over

ALTERNATING DUMBBELL STRICT PRESSES
You'll hold two dumbbells in the front rack for this movement
Press one bell overhead while the other remains in the front rack
You can press the opposite bell overhead when the other bell returns to the front rack
Choose a set of weights that allows you to complete at least 7 reps each side

Want to see some of these movements in action? Check out our .