Workouts for the Week Nov 6th-11th

Thank you to everyone who brought a friend to the Rock last week!  It’s always a fun day and I hope they each got a little taste of what the we are about and our community!

There is a signup sheet on the counter for anyone interested in purchasing grilled pork tenderloin sandwiches from the Broadsway Basketball Team.  As most of you know they have been training with us the past few offseasons and the sandwiches are a great way to have something delicious while helping them out as well.  Sandwiches are $3.50 and orders are due by end of day Wednesday.  There is a sign up sheet on the counter…money can be given the day of pickup and they will be delivered to The Rock next Friday around lunch time.  Thanks for considering!

Monday, November 6th

Coach Rat’s Birthday Workout

With a Partner

200 Double Unders (300 singles)


10 Alternating Rounds

5 Box Jump Overs

4 Shoulder Touches (1 wall walk)

3 Bar Muscle Ups (strict pullups)

2 Power Cleans (225/155)

1 Jerk


1 Mile Run


20 Burpees Each (can be down simultaneously)

Coaches Note: Rat trying to make his birthday as memorable as possible.  The cleans and the jerk should be heavy but not something we are failing.  Go heavy and have fun!  If you feel 10 rounds is too many scale back to 6 or 8.  The run can also be scaled to 800m if need be.  Show this workout who’s boss and kick off the week with a bang.  If you haven’t done shoulder touches, here you go:


Tuesday, November 7th


Every 90 Seconds for 15 Minutes Complete

3 Man Makers (35/20)


As Many Rounds as Possible in 15 Minutes

8 Handstand Pushups (10 pushups)

10 Alternating Dumbbell Snatch (50/35)

12 Alternating Pistols (Goblet Squats)

Workout Notes: Man makers are no joke!  A demo can be found here:  Make sure you use a weight that allows you to maintain a little form.  Its ok if they are heavy…then should be!  Make sure for today’s workout you scale movement that allow you to stay moving…we are looking for constant movement over the course of 15 minutes.


Wednesday, November 8th



Unbroken Push Jerks



As Many Rounds as Possible in 12 Minutes

8 Push Press (95/65)

12 Abmat Situps

200m Run


Thursday, November 9th

4 Rounds

21/18 Calorie Row

12 Pullups

9 Deadlifts (185/125)

6 Hang Cleans

3 Overhead Squats


Friday, November 10th


Back Squat

2 Rounds

3 Reps at 75%

2 Reps at 80%

1 Rep at 85-90%



7 Minute Ladder


Thrusters (95/65)

Burpee Box Jumps Overs

Workout Notes:  We haven’t gone heavy on squats in a while.  If you find it hard to hit your old percentages that’s understandable.  Back off the weight if need be to hit the desired reps but they should be heavy even if you need to scale.


Saturday, November 11th

With a Partner for Time

100 KB Swings

80 Burpees

60 Toes to Bar (80 situps)

40 Hang Snatch (115/75)