Workouts for the Week Sept 25th – Sept 30th


First off…I love you guys.  Secondly…there are some times where I think we need to do a better job of scaling.  The name of the game is intensity.  If we lose that because we are trying to do too much then we are defeating the purpose.  Prescribed (rx) weights and gymnastic options are there as a guide, but I am a lot more impressed by someone who comes in, picks an option that fits the workout notes description and goes hard as F than I am someone that might get 2 rounds on Mondays workout but they do it RX.  There are days to grind out a little heavier, there are days that allow you to try a hard gymnastics option…but most days if those cause you to stand there looking at the bar/rig then you’ve bitten off more than you can chew.  We do a good job 90% of the time…but recently it just seems like that 10% is growing to 20%.  If you’re not sure please ask the coach I promise they will help you make a good decision.  And if all else fails, I’d personally rather have the clock go off with me as a puddle on the floor than I would as someone who barely broke a sweat staring at my bar.

Go light, go hard, get fit, be able to add more weight, keep up the same intensity as you had when it was lighter, rinse, repeat.  Now let’s send it!


Monday, September 25th


As Many Rounds as Possible in 20 Minutes

9 Squat Cleans (155/105)

11 Deficit Handstand Pushups (4 Wall Walks)

200m Run

Workout Notes:  Find a weight for the cleans that will allow you to preform quick singles or multiple reps touch and go.  A good example for a female is if your clean 1 rep is 125 then you should be scaling the weight.  The idea of this weight is to be challenging but more so due to the fact of the longevity and the amount of reps at the given weight…not just the weight in general.  Tackle the pushups in multiple sets as going to failure will be brutal on progress.  The pushups can be scaled up to 2 abmats and if wall walks are not a good option see a coach for alternatives.


Tuesday, September 26th

Strength: 15 Minutes

Power Clean and Push Jerk







As Many Rounds as Possible in 15 Minutes

5 Chest to Bar Pullups

10 KB Snatch (1.5)

15 Box Jumps

Workout Notes:  Full hour on tap, so come in ready to get after it.  The clean and jerks for strength should be touch and go similar to what we did a few weeks ago.  Today’s workout has lot of box jumps.  Make sure the option you choose is an option that will allow you to move with haste throughout the workout…if we are spend 2 minutes on the box jumps scale to an easier option.  I like it when people jump, I think it takes the cardio to another level.  Even if you simply jump on a 45lb plate, I’ll take it over 15 step ups.  But If safety is an issue stepping is always permitted.  Chest to bar is another movement that folks get hung up on try to go RX.  With only 5 reps you should be pounding these out.  Singles are ok but they better be fast…if a coach see’s you taking over a minute on 5 pullups they will be encouraging you to scale to an easier option.  The Snatches will go from the hang, 5 on each side each set.


Wednesday, September 27th


With a Partner

100 Calorie Row

60 Power Snatch (115/75)

80 Calorie Row

40 Power Snatch (135/95)

60 Calorie Row

20 Power Snatch (165/115)



4×10 Barbell Rollouts (time permitting)

Workout Notes: Similar to Monday…if you have snatched 165lb once, on a Tuesday when the eclipse was happening then 165 is not a good idea for the workout.  These snatches should be challenging by the end of this workout, but there should be no question when you address the bar if you’re going to make the lift or not.  Also, rowing should not go from 2100 calories an hour to 500 calories an hour…find a pace that is hard but will allow you to maintain the pace throughout the workout.  You guys laugh…but somebody will do it!


Thursday, September 28th

For Time

50 Wall Balls

40 Double Unders (120 singles)

30 Abmat Situps

20 Shoulder to Overhead (115/75)

10 Bar Muscle Ups

20 Shoulder to Overhead (115/75)

30 Abmat Situps

40 Double Unders (120 singles)

50 Wall Balls

Workout Notes: No special notes here besides these wall balls better look good!  If you struggle with the squat and hitting the target go with a smaller sized ball.  Quality over quantity (and go fast)


Friday, September 29th


1-1.5 Mile Run



As Many Rounds as Possible in 18 Minutes

200m Run

30 Air Squats

20 Pushups

10 Deadlifts (205/145)

Workout Notes:  Again, long with focus on the deadlifts.  These should be light and at worse broken into two sets.  Don’t fall asleep on the 200m run, keep your foot on the gas.


Saturday, September 30th

With a Partner

As Many Rounds as Possible in 16 Minutes

8 Toes to Bar (12 abmat situps)

16 Front Squats (95/65)

32 KB Swings (1.5/1)

Workout Notes: Light, long, and sharing the love.  Break these movements up however you need to but go fast…enjoy the sweat.