Workouts for the Week August 21st – 26th

Monday, August 21st


“Sandbox Special”

3 Rounds for Time

50 Calorie Row

75 Double Unders (150 singles)

20 KB Overhead Squats (1.5/1)


1 Mile Run

Workout Notes: One of my first workouts I did over here and one of my favorites.  The row and run are the hardest parts of this workout…make sure you’re keeping a good pace on the rower because 50 is a long ways to row if you are trying to use the row as recovery.  The overhead squats will reveal any mobility weakness along with core stability.  Take your time with these and it should be done 10 right handed 10 left handed.  Keep that elbow locked into place with the other arm straight out in front for stabilization.  Use that first lap around the building to recover on the mile and start to pick up speed the further into the mile you go.


Tuesday, August 22nd


Unbroken Squat Cleans



As Many Rounds as Possible in 8 Minutes:

3 Front Squats (185/125)

6 Barbell Burpees

9 Toes to Bar (15 knee tucks)

Workout Notes: Today’s strength is meant to be done touch and go…no singles.  Start with a  few light warm up sets before establishing your set of 10 Unbroken and keep adding weight from there.  Today’s workout is a burner…try to stay unbroken as long as you can on the toes to bar and just make sure you keep moving on those burpees.  Front squat weight should be moderately heavy…something that can definitely be done unbroken.


Wednesday, August 23rd

Find a Heavy of the Following for the Day:

3 Strict Press

3 Push Press

2 Push Jerks

*Compare to totals from May 10th, June 7th*, July 7th and August 1st



Burpee Box Jumps

Wall Balls

Workout Notes: Hopefully your numbers for today’s strength are continuing to climb as we do this complex.  If not make sure the technique is clean especially on the push press and push jerk.  For today’s workout…one movement can most likely be done unbroken…the other will require good pacing with small breaks in order to keep the heart rate in a manageable state.  That is until you get to that set of 10…then its time to go all out.  Great opportunity to practice the variety that burpees has to offer back to back days 😊


Thursday, August 24th

As Many Rounds as Possible in 20 Minutes

10 Deadlifts (135/95)

15 Situps

400m Run

Workout Notes:  Keep it light, keep it moving.  Go unbroken on the deadlifts and enjoy some good Thursday cardio.


Friday, August 25th


10 Clean and Jerks (135/95)

8 Clean and Jerks (155/105)

6 Clean and Jerks (185/125)

4 Clean and Jerks (205/145)

2 Clean and Jerks (225/155)

*inspired by Ben Bergereon


3 Rounds

20 Flutter Kicks

20 Hollow Rocks

20 knee tucks

Workout Notes:  Barbell conditioning at its finest.  If scaling is necessary make sure you choose a route that will let you increase in weight each set.  Please be smart and keep the technique clean…nobody should be chasing bars across the gym 😊


Saturday, August 26th

With a Partner, Relay Style

As Many Rounds as Possible in 16 Minutes

3 Power Snatch (135/95)

6 Pullups

9 Pushups

Workout Notes:  Find a weight you can do the snatches unbroken and off to the races!