Workouts for the Week May 7th – 12th

Monday, May 7th


Every 90 Seconds-2 Minutes complete:

1 Push Jerk + 1 Split Jerk; Going up in weight

If this weight isn’t challenging add 10 hollow rocks after every set*



As Many Rounds as Possible in 9 Minutes

10 Push Press (95/65)

15 KB Swings (1.5/1)

20 Abmat Situps

Workout Notes: Todays strength is own your own clock…just make sure you’re getting those reps in at least every 2 minutes.  Adding weight till you’re close to 90% is ideal but keep the form in check…should be perfect.  Workout should be light and we should be CRUISING!  Rest when you’re finished.


Tuesday, May 8th

Strength: 15 Minutes

Find a Heavy of the following complex:

1 Power Clean + 2 Hang Squat Cleans



As Many Rounds as Possible in 18 Minutes

8 Handstand Pushups (2 Wall Walks)

10 DB Squat Snatch (6 left/6 right)

200m Run

Workout Notes: For today’s workout note the scaled option and that today’s snatches are squat snatches.  These are a little more difficult and similar to the DB overhead squat so be sure to practice a few before jumping into the workout.


Wednesday, May 9th


With a Partner

2000m Row

100 Double Unders (300 singles) BOTH COMPLETE at the same time

80 Toes to Bar (100 knee tucks)

40 Power Snatch (135/95)

20 Synchro Bar Facing Burpees

1 Mile Run (completed together)

Workout Notes: Little different twist on sharing the load today!  One person rows at a time, then both will do 100 double unders or 300 singles and you will both jump rope at the same time.  One person working at a time the rest of the workout until you head out for the mile run.  The synchro burpees both of you must have your chest on the floor at the same time…the jump over does not have to be synchronized!  Coaches…call it out if they aren’t in unison when they hit the ground😊


Thursday, May 10th



DB Hang Squat Cleans (50/35)

Calorie Row

Workout Notes: Big sets on the cleans and something you can control…row hard, go hard.


Friday, May 11th


As Many Rounds as Possible in 25 Minutes

Partner “Nutts”

10 Handstand Pushups (20 hand release pushups)

15 Deadlifts (245/165)

25 Box Jumps

50 Pullups

100 Wall Balls

200 Double Unders (400 singles)

400m Run w/ 45/25lb Plate

Workout Notes: Twist on a hero workout.  One person working at a time except for running…both run together and share the plate back and forth as needed.  Please try and partner with someone deadlifting the same weight as you for space purposes…and you will need to take the plate off the bar you’re using.


Saturday, May 12th


3 Rounds for Time

20 Single Arm DB Hang Clean and Jerks (50/35)

30 Burpees

400m Run