Workouts for the Week February 12th-17th


Lets get it!

Monday, February 12th


15 Minute Ladder with a Partner


Burpee Box Jump Overs

Dumbbell Squat Cleans (50/35)

-5 Minute Rest-

10 Minutes to find a Clean and Jerk Max

*Score is ladder + total weight per team

Workout Notes: CardiBro into heavy slangin!  Nice thing is you get to share it with a partner.  Pick loads that allow you to keep moving.  Pending on class size may limit one set of DB per team but we can see who it goes.  Burpee box jumps always have a way of coming up in the Open so this should be good practice.  No hand release is required today but all the goods still need to hit the floor…also need to do your best to face the box, think Open standards from last year.


Tuesday, February 13th


Back Squat

5 x 65%, 70%, 75%, 80% & 75%



7 Minutes

1000m Row

30 Deadlifts (225/155)

Maximum Handstand Pushups with Remaining Time (wall walks)

Workout Notes:  Row hard..pull fast…push as much as possible.  Deadlifts should be a weight that can be cycled NO SINGLES! Since we enjoyed the wall walks for a scaled option so much last week we figured why not run it back!


Wednesday, February 14th


As Many Reps as Possible in 20 Minutes

1 Sled Sprint

1-2 Rope Climbs or 6 Dips

3 Squat Snatches (no heavier than 135/95)




3 Rounds

400m Run

21 KB Swing (1.5/1)

12 Pullups

Workout Notes: Today’s conditioning shouldn’t be an all-out effort more of constant movement.  You can treat it like a team of 3 people, one at each station or just solo.  If the ropes are full go dips for a round…there is no Rx just an opportunity to enjoy some odd movements while the weather is warm.


Thursday, February 15th


9 Rounds

3 Power Cleans

6 Front Squats

9 Bar Facing Burpees

*add weight every 3 rounds, Rx = 135/95, 185/135, 205/145

*Courtesy of Ben Smith

Workout Notes:  This should get very heavy.  This workout will take some grit…dig in and get it done, you’ll feel better once you finish!


Friday, February 16th


3 Rounds

10 Power Snatch (75/55)

10 Handstand Pushups (Hand Release Pushups)


3 Rounds

10 Hang Power Snatch (75/55)

10 Toes to Bar (1:1 knee tucks)


3 Rounds

10 Overhead Squats (75/55)

30 Double Unders (2:1)


!Cashout! (if there is time)

Coach Mary’s Core Ripper 2.0

60 V-Ups

50 Russian Twist

40 Knee Raises

30 Hip Raises

20 Rollouts

1 Minute Left to Right Plank Walk

Workout Notes: Barbell movements should be done unbroken for most rounds…this should be light.  Toes to bar should also be strung together!


Saturday, February 16th

With a Partner


DB Snatch (50/35)

Wall Ball


Calorie Row