Workouts for the Week April 17th – 22nd

Bring a Friend Day this Thursday!  Come burn off that Easter Candy!

Monday, April 17th


Work up to a Heavy of the Following:

1 Hang Snatch + 1 Overhead Squat



As Many Rounds as Possible in 8 Minutes

3 Power Snatch (135/95)

12 Wall Balls

Workout Notes: During strength, focus on technique and slowly moving through the overhead squat after the snatch.  Ideally this will be the 2nd overhead squat during the set (that means try to squat snatch the first one😊).  As for the workout, come out hot…stay hot.  A little heavier on the snatch but something you can attack…fast singles is acceptable but dropping the wall ball is not!  Push to go unbroken, this is an all-out effort for 8 minutes


Tuesday, April 18th


“Family Fued”

For 18 Minutes in 2-3 teams depending on size:

50m Sled Sprint + 100m Wall Ball Run + 200m Run



As Many Rounds as Possible in 15 Minutes

10 Handstand Pushups (35lb plates) scaled: deficit pushups 1:1

15 KB Swings (1.5/1)

30 Double Unders (60 singles)

Workout Notes:  Conditioning today is going to be AWESOME!  How this works is we will break into and even number depending on the class.  First person in the line will start with the sled sprint (25m, down and back).  Once they are back the second person may start.  Person A will then grab a wall ball and do run (50m down and back).  Once back Person A will then complete a 200m run.  This continues in waterfall format for 18 minutes.  Once the person is finished with the sled its next man up!  Today’s workout is a steady output of effort.  Pace this early on especially the pushups, don’t underestimate what the double unders will do to your shoulders…take and extra second or two before kicking up on the wall to give those noodles some blood flow. 


Wednesday, April 19th


3 Rounds for Time: 16 Minute Cap

4 Clean and Jerks (225/155)

6 Bar Muscle Ups (10 strict pullups)

400m Run



3 Rounds

8 Fast V-Ups

15 Tuck Crunch

:30sec Hollow Hold

:30sec Superman Hold

-3 Minute Plank after the 3 rounds is complete-

Workout Notes: Time to get heavy!  Clean and Jerks should be challenging but do able…if its touch and go but less than RX add a little weight, singles are ok here.  Bar Muscle Ups is the variable for most here.  Try to keep moving, if you begin to fail a substantial amount move to the scaled option.  For the Pullups, keep them as strict as possible!  No Kip or butterfly…plan your band for assistance accordingly.  No bands for scaled MU today, its RX or bust!


Thursday, April 20th



As Many Rounds as Possible in 12 Minutes

20 Air Squats

15 Deadlifts (135/95)

10 Pushups

Workout Notes: Grab a friend who’s been on the fence and show them what’s up!  Coaches will be reviewing the deadlift with each class to make sure our visitors are moving safely.  Keep scaling in mind and have fun!


Friday, April 21st


Front Squats

2-2-2-2-2-2: Heavy as Possible




Thrusters (75/55)

Toes to Bar (situps)

Workout Notes: Keep moving!  Toes to bar will get to a point of failure for most…try to break before this happens.  Small breaks and stay on the bar as often as you can.  Thrusters are light but keep the breathing in check!


Saturday, April 22nd

As Many Rounds as Possible in 16 Minutes

With a Partner

5 Burpees

10 Box Jump Overs

15 Calorie Row

Workout Notes: Grab a partner, grab some chalk (JK YOU DON’T NEED CHALK) and get after it!  Earn that Saturday cheat meal and have fun!