Workouts for the Week April 2nd – 7th

Something that tends to get lost at times is Nutrition.  Below is the pyramid for our program.  Notice where nutrition is on that pyramid…without it, what we are trying to accomplish will fail.  If you feel like you’re going in circles look first to what you’re putting in your body the 23 hours you’re not in the gym…it has much more to do with your body than the 60 minutes you exercise each day.









Monday, April 2nd

Monday Mash Up

35 Minute Running Clock

1 Mile Run


As Many Rounds as Possible

15 Wall Balls

10/7 Calorie Row

5 Bar Muscle Ups (8 strict pullups)

-At the 27 minute mark-

Find a Heavy Snatch Max for the Day

Workout Notes: Today’s goal is to have at least 15 Minutes on the middle portion of this workout.  Dead stop where you’re at when the clock hits 27 minutes and you will have 8 minutes to work through the snatch max.  2 scores for the day…rounds and weight hit on the snatch.  If you’re failing at the muscle ups move on to the scaled option.  Doing 2 muscle ups into 6 strict pullups is acceptable for scaling as well.


Tuesday, April 3rd

Wylie Powers Athlete of the Month Workout

For Time

50 Air Squats

25 Calorie Row

40 Russian KB Swings (1.5/1)

20 Calorie Row

30 Abmat Situps

15 Calorie Row

20 Pushups

10 Calorie Row

10 Burpees

Workout Notes:  How hard can you push it?!  Go fast and have fun!


Wednesday, April 4th


Back Squat

5 x 75%, 80%, 85%, 90% & 95%


As Many Rounds as Possible in 3 Minutes

4 Thrusters (95/65)

8 Toes to Bar (knee tucks)

-1 Minute Rest-

As Many Rounds as Possible in 3 Minutes

4 Thrusters (95/65)

8 Toes to Bar (knee tucks)

Workout Notes: Today’s workout should be light and fast rounds so scale based on that information.  After the minute break pick up where you left off.


Thursday, April 5th



Double Unders (2:1)


Abmat Situps


Deadlifts (315/225)

Workout Notes: Heavy Deads!  Take the time to set the body in good position each set.  Should be able to string a few together at first.  That being said choose a weight that is heavy and challenging!  If you struggle on double unders mix them in with singles…again, half and half is acceptable scaling.


Friday, April 6th


Every Minute on the Minute for 12 Minutes

1 Clean and Jerk (225/155)



As Many Rounds as Possible in 12 Minutes

18 Weighted Step Ups (20/16in Box)

12 Alternating Dumbbell Snatch (50/35)

6 Strict Handstand Pushups (10 Hand release pushups)

Workout Notes:  The clean and jerks during strength can be power or squat.  The weight should be challenging but not something we should fail.  For today’s workout you’ll hold the dumbbells like a farmers carry for the step ups.  As long as you do 9 on each leg you can alternate which leg leads however you would like.  Today’s pushups must be strict!  If you cannot perform them strict scale to the pushup option.


Saturday, April 7th

With a Partner, Complete the Following


Power Snatch


*Weight for the Snatch will increase each rounds: 115/75, 135/95, 165/115