Workouts for the Week August 28th – Sept 2nd

Welcome back JMU, Bridgewater, EMU and Blue Ridge…now lets get it!

Monday, August 28th


Split Jerks 8-10 x 1

*3 Second Pause in the catct



With a Partner

600m Run

20 Shoulder to Overhead (115/75)

20 Alternating Pistols

400m Run

30 Shoulder to Overhead

30 Alternating Pistols

200m Run

40 Shoulder to Overhead

40 Alternating Pistols

Workout Notes:  One of my favorite strength components is holding in catch positions.  Someone once told me that the split jerk isn’t about how heavy you can push but how you can’t position your body under the bar…it’s a dance.  Today should make for some great work.  Today’s workout will be with a partner…runs will be done together with one person working at a time with the rest.  Weight should be light enough you can do large sets unbroken.  Pistols can be scaled to rig or band assistance or with goblet squats.  Happy Monday!


Tuesday, August 29th



Power Cleans (95/65)



Power Cleans (135/95)

Chest to Bar Pullups


Power Cleans (185/125)

Bar Muscle Ups


*Cashout Durante Core if time Permits

Workout Notes: Chose a weight that you can add as you can go.  If you are using a band for pullups try to keep these strict thought the workout.  This will be a fun one…get heavy and get up!


Wednesday, August 30th

Strength – 15 Minutes

Squat Snatch




As Many Rounds as Possible in 15 Minutes

50 Doubles Unders (100 singles)

25/20 Calorie Row

10 Handstand Pushups (15 hand release pushups)

Workout Notes: Today’s squat snatches don’t have to be unbroke but should be done repetitively…don’t step back from the bar.  Or you can go touch and go…user pref.  Focus on breathing while cycling the heavy barbell…this is something you don’t get a chance to do in a workout.  Make sure whatever options you choose on the workout is something that will allow you to stay moving with breaks only during transitions.


Thursday, August 31st

Tara Roe Athlete of the Month Workout

For Time

35 Wall Balls

35 Deadlifts (185/135)

35 Toes to Bar (1:1 Knee Tucks)

35 Hang Cleans (135/95)

35 Double Unders (50 singles)

35 Thrusters (95/65)

Workout Notes: I guess Tara likes lifting?  Make sure you can transition the weights and go hard…big sets and keep your foot on the gas.  Get to the thrusters and go for broke!


Friday, September 1st


50 Burpees


3 Rounds

400m Run

12 Knee to Elbow (1:1 knee tucks)


50 Burpees

Workout Notes: Be careful coming out hot on the burpees…lots to do after the first 50 are done.  Knees 2 Elbows should not be done in singles…big sets as long as you can and recover on the run as needed.  Last 50 burpees sprint it out…you can rest when you’re done.


Saturday, September 2nd

As Many Rounds as Possible in 16 Minutes

10 Snatch Complex

30 Calories Row

*Snatch Complex: 2 Power Snatch + 2 Overhead Squats (115/75)

Workout Notes:  The Snatch Complex should be light.  Split each movement with your partner as you see fit.  Make sure you work hard enough to allow yourself some libations on the opening weekend of college football!