Workouts for the Week October 23rd-28th

Halloween party this Thursday!  Reminder there will be NO evening classes…come dressed up, bring your kids, etc.  No workout just socializing and eating.  Doors open at 5:30 but come whenever you can.  If you can bring a dish please sign up here so other can plan:


As you will notice we have some Dumbbell workouts coming into play later this week.  DO NOT DROP these.  Just don’t do it.  If it’s too heavy to sit down you need to be using a smaller one.


Monday, October 23rd


3 Rounds for Time

15 Burpees

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Push Jerk

-Immediately into-

1 Mile Run

-Immediately into-

3 Rounds of:

12 Toes to Bar (18 abmat situps)

6 Bar Muscle Ups (8 strict pullups)

*Inspired by Pat Sherwood

Workout Notes:  Welcome to Monday…eat or be eaten!  We need to pick a weight that isn’t going to kill us on the mile or for part 2.  Pace is important as we have a lot of work to do so keep that in mind early on.  If the mile is a daunting task scale back the distance to 800m to keep pace.  Lastly…grip will come at a premium at the end of this workout…break up the rig work early.  The Toes to Bar should not be done in singles…if it get to that point, scale to the sit ups.


Tuesday, October 24th

20 Minute Ladder with a Partner

3 Wall Balls

3 KB Swings (1.5/1)

3 Calorie Row

6-6-6, 9-9-9,12-12-12, etc.



6 Minute Tabata

Odd: Hollow Rocks

Even: Side Planks

*Courtesy of CFNE

Wednesday, October 25th

Strength: 10 Minutes

Work up to a Heavy Squat Snatch for the day



800m Run


5 Rounds

12 Pullups

9 Squat Snatch (95/65

6 Strict Handstand Pushups (25lb plates) or 12 Pushups


800m Run

Workout Notes:  For today’s strength, treat this as a warmup for the workout.  Move well with light weight early and the last 2-3 minutes start progressing to some heavier loads…this isn’t about finding a max as much as it is about getting the shoulders ready for repetition.  6-7 minutes at 50-60% will get you ready and finish with a few attempts in the 70-90% range.  Like Monday, if 800m is too much scale the distance to 400…this majority of this workout should be spent in the 5 rounds, not on the run…do what you need to make that happen.


Thursday, October 26th



Dumbbell Overhead Squats (50/35)

Calorie Row

Workout Notes: these need to be split 50/50.  Scale to a lighter weight if need be to maintain good overhead stability or scale to a front rack squat.  You can view a demo of the movement Here: DB Overhead Squat


Friday, October 27th


1-1.5 Mile Warm Up



For Time

60 Alternating Pistols (rig assisted/Seated pistols or goblet squats)

50 Wall Balls

40 Box Jumps

30 Deadlifts (185/125)

20 Power Cleans

10 Front Squats

*Courtesy of

Workout Notes: Heavy enough that by the time you get to the cleans it should be less than 5 unbroken…but not a 1 rep max each rep.  Try to go unbroken on the Front Squats


Saturday, October 28th

As Many Rounds as Possible in 14 Minutes with a Partner

7 Dumbbell Thrusters (35/20)

14 Barbell Burpees

200m Run

Workout Notes:  Dumbbell Thruster demo can be found here: