Workouts for the Week Sept 18th – 23rd

“Intensity, as we define it, is exactly equal to average power (force x distance / time). In other words, how much real work did you do and in what time period? The greater the average power, the greater the intensity. This makes it a measurable fact, not a debatable opinion.

Intensity and average power are the variable most commonly associate with optimizing favorable results. Whatever you want from exercise comes faster with intensity. It’s not volume or duration or heartrate or even discomfort. Do more work in less time (without overdoing it), and you’ll get fitter faster.”

If you’re not sure what weight to do or what option to choose for a gymnastics movement, pick something that will allow you to execute at a high intensity for the duration of the workout and you’ll make us the happiest gym owners on the planet.

Monday, September 18th


Back Squat




As Many Rounds as Possible in 7 minutes

10 Overhead Squats (95/65)

30 Double Unders (60 singles)


Tuesday, September 19th

Workout: With a Partner

2K Row Buy-In


As Many Rounds as Possible in 20 Minutes

8 Handstand Pushups

12 KB Swings (1.5/1)

16 Wall Balls



Durante Core (time permitting)


Wednesday, September 20th


Snatch Balance

8×1: Climbing in Weigh



4 Rounds

15 Toes to Bar

5 Shoulder to Overhead (185/125)


Thursday, September 21st


As Many Rounds as Possible in 8 Minutes

3 Power Cleans (185/125)

3 Box Jumps

*Every round increase the box jumps by 3, Power Clean reps will always be 3*


Friday, September 22nd


Death by Burpees (15 Minute Cap)



3 Rounds for Time

400m Run

14 Pullups

7 Thursters (135/95)


Saturday, September 23rd

As Many Rounds as Possible in 18 Minutes

200m Run

15 Medball Cleans

20 Abmat Situps