Workouts for the Week July 31st – August 5th

Sorry guys no workout notes this week!  Hopefully at this point we have a good understanding of scaling and desired stimulus.  Just because you can do 5 pullups or can snatch 95lbs once means you should try to do a workout with 100 unassisted pullups or 30 snatches at that weight!  Good luck and let it rip!

Monday, July 31st

Back Squats (week 11 of 12)

3 x 85%, 3 x 90%, 3 x 95%



7 Minute Ladder

1 Power Snatch (135/95)

25 Double Unders (30 singles)

2 Power Snatch

25 Double Unders

3 Power Snatch

25 Double Unders



Tuesday, August 1st


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* and July 7th



3 Rounds for Time

8 Strict Handstand Pushups (25lb plates)

15 Med Ball Cleans

400m Run


Wednesday, August 2nd


3 Rounds of “Bergeron Beep Test”

50/40 Calorie Row

3 Rounds BBT

50/40 Calorie Row

3 Rounds of BBT

Bergeron Beep Test = 7 Thrusters (75/65) 7 Pullups 7 Burpees

*Courtesy of Ben Bergeron*


3-5 Rounds of Durante Core


Thursday, August 3rd

4 Rounds

Every 3 Minutes Complete:

25/20 Calorie Row

Max Power Cleans with remaining time (135/95)

-Rest 2 Minutes after each rounds-


Friday, August 4th

2 for 1!

Workout: With a running clock complete the following:


Deadlifts (205/145)

Toes to Bar (1:1 knee tucks)

3 minutes of rest then begin

65 Bar Facing Burpees

1 Mile Run


Saturday, August 5th

With a Partner

As Many Rounds as Possible in 14 Minutes

50 Wall Balls

40 Box Jump Overs

30 Pushups

20 Overhead Squats (115/75)