Workouts for the Week April 9th – 14th

By now…most of you have probably noticed the “stand up rower” aka as the ski erg over in the corner.  Anyone and everyone is welcome to use this…I just ask that you treat it with care and do your homework.  Below is a tutorial video on technique…a little lengthy but he shares some good points.  We had some change leftover after the second dumbbell order (only half of those are currently in) so we put it to the erg…enjoy when you can!


Posting the workouts a little early this week…this is your friendly reminder to prep your nutrition for the week.  No better feeling than going into monday with a plan and some healthy meal prep.  Take control and make this week your best!


Monday, April 9th


“Catalina Wine Mixer”

1 Round

50/35 Calorie Row

100 Double Unders (2:1)

30 Wall Balls


2 Rounds

25/18 Calorie Row

50 Double Unders

15 Wall Balls


3 Rounds

15/12 Calorie Row

30 Double Unders

10 Wall Balls

*courtesy of 12 labours



Coach Mary’s Core Ripper v3.0

60 V-Ups

50 Russian Twist

40 Knee Raises

30 Hollow Rocks

Accumulate 2 minute side plank on both sides

Workout Notes: literally jumping into your Monday!  This long chipper should make exercise enjoyable 😊  bust out a good sweat remind yourself that today you “get to” workout. 


Tuesday, April 10th


Find a 1 Rep Max Back Squat



As Many Rounds as Possible in 7 Minutes

5 Chest to Bar Pullups

10 Deadlifts (135/95)

Workout Notes: Time to see where we stand!  If you can’t make it in today or feel like you have more in the tank we will have a makeup day next week as well.  Get a good sweat with your warmup sets and as it gets heavier take longer breaks.  If you want a spotter please LET THE COACH KNOW!  Spotters and squatters need to be on the same page before you start to lift.  If you decide they are going to spot you but decide to bail on your own you are putting people in harms way…stick to the plan (and stand that sh*t up!).  Today’s workout should be quick rounds.  Try to go unbroken as long as you can.  Chest to bar singles are a no-go early in this workout.  Deadlifts should be done just like they were in the open, stand all the way up!


Wednesday, April 11th


2 Power Clean + 1 Jerk: Climbing in weight



As Many Rounds as Possible in 11 Minutes

21 Alternating Pistols (goblet squats or sit to a box…no rig scaling today)

14 Handstand Pushups (21 pushups)

7 Power Cleans (185/125)

Workout Notes:  Power clean is anything caught above a full squat.  Work on pulling under the bar but withstanding the urge to drop into the full squat…avoid the starfish catch at all cost!  This workout is high skill with a heavy back end.  Cleans can be singles but you need to stay moving.  Please make the pistols look respectable…see a good looking demo here: Pistol Demo


Thursday, April 12th


For Time

50/40 Calorie Row

35 Burpee Box Jump Overs

20 Shoulder to Overhead (185/125)

35 Burpee Box Jump Overs

50/40 Calorie Row

Workout Notes:  Burpee box jump overs should be box-facing…no side jumps for Rx today!  Shoulder to overhead weight should be heavy…if you’re going unbroken and its less than RX then it should be heavier…sets of 3-5 is expected.


Friday, April 14th


Every Minute on the Minute for 9 Minutes

Minute 1 – 3 Squat Snatch @ 70%

Minute 2 – 2 Squat Snatch @ 75%

Minute 3 – 1 Squat Snatch @ 80%

*repeat 3 times



7 Rounds for Time

5 Overhead Squats (155/105)

10 Knees to Elbow (1:1 knee tucks)

35 Double Unders (2:1 single or 1 minute of double under attempts)

Workout Notes: If you haven’t learned double unders….its time!  Notice a secondary scaling option for today…will try to include this more but if nothing else start trying!  This is the same snatch wave we have done a few times over the past 3 months…make them perfect!  Today’s workout should be heavy but something you can probably do unbroken…just remember the slow is smooth, smooth is fast motto.  Knee to elbow demo can be found here(note it is what it sounds like, not knee to armpit or knee to triceps): Knee to Elbow Demo


Saturday, April 14th

With a Partner for Time

1 Mile Run (together)

100 Wall Balls

50 Burpees

25 Bar Muscle Ups (40 strict pullups)

*inspired by Sherwood

Workout Notes: Run together but the rest should be done one person working at a time.  Have fun and go hard!