Workouts for the Week May 30th – June 2nd

Your weekly motivation from Ben Bergeron…be grateful for your opportunities in and out of the gym!

Turn “have to’s” into “get to’s”.  Instead of saying, “I have to drive the kids to camp today,” or “I have to go to work today,” or “I have to go to the gym today,” say, “I GET TO….”  How many childless parents would give anything to have the opportunity to drive a child to camp.  How many unemployed people are dying for the opportunity to earn a paycheck.  How many other people have the opportunity to “Get To” work out at one of the best gyms in the world with some of the best coaches and best people in the world.

Monday, May 29th- ONE CLASS:8am!

Team “McGhee”

As Many Rounds as Possible in 30 Minutes with a Partner
5 Deadlifts (275/185)
13 Push-ups
9 Box jumps

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Workout Notes: Finishing off the Memorial Day weekend honoring another fallen soldier.  Be sure to pick a deadlift weight that can be done unbroken.  Depending the size of the class coach has the discrepancy of enforcing a 1 bar/1 box per team requirement.  Another round of pushups after Saturday but from an overseas perspective keep in mind these guys don’t have all the luxurious equipment we have no to mention they are doing them in the dirt.  Partner up and give it all you’ve got.


Tuesday, May 30th


Back Squats

4 @ 77.5%

4 @ 82.5%

4 @ 87.5%




Ball Slams

*20 Double Unders after each Round*

Workout Notes: Reminder that for the squats if you are not hitting the percentages then adjust your 1 rep max number.  Everyone has been struggling to do so and it takes the body a few weeks to conjure the strength…give it 2 more weeks and hopefully it will get easier….remember this is 12 weeks, settle in and let’s get strong.


Wednesday, May 31st

Kim Constable’s Athlete of the Month Workout

1 Mile Run


4 Rounds for Time

10 Toes to Bar (15 knee tucks)

10 Shoulder to Overhead (135/95)

10 Front Squats

10 Handstand Pushups (15 pushups)

20 Abmat Situps

20 KB Swings (1.5/1)

Workout Notes: Another great Athlete of the Month workout to get you over the hump.  There is a decent amount of toes to bar in this workout…THEY SHOULD NOT BE DONE IN SINGLES!  These should be quick sets and each movement should not take an abundant amount of time…if you find yourself taking over 90 seconds to complete a movement in this workout you should scale.  Have fun and enjoy!


Thursday, June 1st

As Many Rounds as Possible in 20 Minutes

15 Calorie Row

12 Wall Balls

10 Hang Cleans (115/75)

Workout Notes:  Good sweat for a Thursday.  Pick a hang clean weight you can do unbroken for at least the first few rounds.  Be patient out of the gate, have an idea of your pace, we don’t want to be sucking for air 3 minutes into this one…max out the effort in the home stretch.


Friday, June 2nd


15 Minutes of 3 Tire Flips and 1 Rope Climb (scale to 8 dips)



For Time

50 Med Ball Cleans

30 Pullups

35 Med Ball Cleans

20 Pullups

20 Med Ball Cleans

10 Pullups

*Inspired by Chris Spealler

Workout Notes:  Coaches will review the tire flips and rope climbs prior to starting.  Good chance you might get a little dirty on the tires so wear something you don’t mind getting nasty.  If Rope Climbs aren’t in the arsenal yet scale back to dips.  The pace for the conditioning should be consistent but be patient as you wait for the rope…stay moving.  Big sets of pullups coming up in the workout.  Again, these should not be done in singles.  If you can do a few unbroken un assisted start there and go to a band or jumping pullup if need be.


Saturday, June 2nd

20 Rounds, Relay Style with a Partner

2 Power Snatch (155/105)

4 Burpees

6 Box Jump Overs

Workout Notes:  This is 10 Rounds for each partner, 20 between the two of you.  If 155/105 is too much find a weight that is challenging and that would require you to do one at a time.  Go quick through these movements as you get that built in rest while you’re partner is working.