Workouts for the Week February 5th – 10th

Monday, February 5th

As Many Rounds as Possible in 20 Minutes with a Partner

Relay Style

15/12 Calorie Row

6 Barbell Burpees

5 Hang Squat Cleans (135/95)



6 Minute slABS

45 sec plank 15 sec rest

(repeat on each side x 2)


Workout Notes: These rounds should be quick!  It’s going to hurt but keep your foot on the gas.  Please please please scale back the amount of burpees if you find these rounds taking an abundant amount of time…there should be little to no stoppage in work when it’s your turn.  I don’t care if you need to do 3 burpees vs the 6…pick something that will allow you to keep moving. 


Tuesday, February 6th


Split Jerk 6×1 with 3 second hold in the catch




Push Press (95/65)

Toes to Bar (1:1 abmat situps)

Workout Notes: Today’s strength is an opportunity to focus on our jerk technique.  The common theme with these is not splitting our feet far enough apart, not staying on the “train tracks” and my favorite…have all our weight on the front leg.  Keep these 3 points of performance in your mind as work through it.  For today’s workout the push press should be light enough for us to do big sets.  I don’t care if it has to be an empty barbell…pick a weight that you can smash.  Toes to bar should not be done in singles unless it’s the last few reps of a set.  Also, bigger classes we should all be facing out on the rig.  Use a plate to jump from if you feel it’s too high.



Wednesday, February 7th

Back Squat

5 x 60%, 65%, 70%, 75% & 80%



As Many Rounds as Possible in 9 Minutes

3 Power Snatch (135/95)

5 Strict Handstand Pushups (1 wall walk)

7 Box Jumps (24/20)

Workout Notes:  These should be fast rounds…pushups can be broken up but still should be fast sets…we would rather see 5 rounds scaled vs 2 rounds rx for this workout.


Thursday, February 8th

“Super Duty”

As Many Rounds as Possible in 4 minutes

28 Kettlebell swings (1.5/1)

21 Abmat Situps

12 Ball Slams

Max rep deadlifts (275/185)

Rest 1 min. Repeat for a total of 4 cycles.  Score is total deadlifts

*Inspired of CF Roots

Workout Notes: If you are not having any time on the deadlifts scale back the reps or kb weight.


Friday, February 9th


The “50’s”

3 Rounds

50 Wall Balls

50 Burpees (to a target)

50 Double Unders (100 singles)



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: Today’s target for the burpees can be something just beyond your extended reach but something that requires a small jump and touch with both hands.



Saturday, February 10th


12 Minute Ladder with Partner


Overhead Squats (95/65)

DB Snatch (50/35)


Workout Notes: Today’s workout will feature partners who must use the same weight…so you may not have your normal workout buddy but I promise you will be fitter when you leave Saturday none the less.