Workouts for the Week April 30th – May 5th

“Never whine, never complain, never make excuses”

Bring on the HEAT!

Monday, April 30th


70 Alternating DB Snatch (50/35)

50 Wall Balls

30 Handstand Pushups (40 hand release pushups)

10 Bar Muscle Ups

-2 Minute Rest-

3 Rounds

10 Deadlifts (275/185)

50 Double Unders (100 singles)

Workout Notes: A tale of two workouts…light weight with high reps/skill…heavy weight but short bursts….make them both you’re strengths and you’re well on your way.  Scale the areas you need to keep you moving, long breaks will be a killer.


Tuesday, May 1st


18 Minute Squat Snatch Wave

Minute 1 – 1 Rep @ 74%

Minute 2 – 1 Rep @ 77%

Minute 3 – 1 Rep @ 80%

*if you are someone who will NOT struggle with these % I want you to add 4 barbell burpees at the top of each minute before doing your snatch.



8 Minute Ladder


DB Shoulder to Overhead (50/35)

Box Jumps

Workout Notes:  Use Dumbbells that you can control, these should be very clean from start to finish.  Snatches should be a work of art during strength…if you’re feeling good going into the last 1 or two and want to make a bigger jump then DO IT!


Wednesday, May 2nd


Partner “Glen +”

30 Clean and Jerks (185/135)

1 Mile Run

10 Rope Climbs (20 dips)

1 Mile Run

100 Bar Facing Burpees

*One person works at a time except on the run

Workout Notes: 80 degrees is in the forecast…bring your tall socks and your lunch pale this one is going to be JUICY!


Thursday, May 3rd


50/40 Calorie Row

27 Chest to Bar Pullups

21 Power Snatch (115/75)

15 Overhead Squats (135/95)

9 Squat Snatch (155/105)

Workout Notes: Notice the weights go up as the workout progresses…even if you scale make this happen.  The round of 21 should never be singles unless it’s the last few reps…same with the chest to bar pullups early…choose an option that allows you to string a few reps together.


Friday, May 4th


Back Squat: 15 Minutes

10 @ 72%

8 @ 77%

6 @ 81%

4 @ 85%


12 Minutes on the Minute

Odd: 18/15 Calorie Row

Even: Max seconds in L Hold (scale to hollow hold) *break at :50 second mark



As Many Rounds as Possible in 16 Minutes

30 Double Unders (1 minute of attempts)

16 Wall Balls

30 Double Unders

16 KB Swings (1.5/1)

Workout Notes: User choice for todays strength/cardio.  Today’s workout is all about the rope.  Try to go unbroken as long as you can on the other two movements.  If you are someone who is close to doubles…use today as practice…do NOT do singles, only doubles or attempts! 


Saturday, May 5th

As Many Rounds as Possible in 18 Minutes with a Partner

6 Burpees

8 Toes to Bar (1:1 knee tucks)

10 Medball Cleans

*Partner A will complete a 200m run while Partner B is completing the as many rounds as possible.  Once Partner A returns he/she will pick up where Partner B left off and Partner B will head out on a 200m Run.  Someone will always be running and the moment you’re partner returns from the run you must stop working and switch.