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Thursday – March 5


1 Ring Muscle Up (Scale = 2x Pull Ups or 1x Bar MU)

10 Alternating Hang DB Snatch

5 Handstand Push Ups

2 Heavy Deadlifts (aim 70-80%)

*Add 1 Ring MU or 2 Pull Ups per round


This won’t be as intense as the Wednesday workout when it comes to your rate – but these movements are more complicated and will require more focus. Pick a weight that makes you stop and really set up for.

Wednesday – March 4

6 Minutes to complete 3 Rounds

12 Wall Balls (20/14)

12 KB Swings (53/35)

12 Bar Facing Burpees

*If complete – finish with Max Bar Facing Burpees

4 Minute Rest

6 Minutes to complete 3 Rounds

12 KB Swings

12 Bar Facing Burpees

12 Wall Balls

*If complete – finish with Max Wall Balls

4 Minute Rest

6 Minutes to complete 3 Rounds

12 Bar Facing Burpees

12 Wall Balls

12 KB Swings

*If complete – finish with Max KB Swings

*Record total reps from each individual 6 minute working period


Barbell Class – 815pm (All levels welcome!)

A) 5 sets:

Banded hip thrust x 10 @ 31X1

Banded air squat x 10 @ 2011

B) Pause squat clean

Triples to “heavy 3”


Simple movements. Two separate 4 minute resting periods. Simple concept. Go hard from the beginning, try to hold on as best you can, challenge yourself to be quick and assertive with transitions.

Tuesday – March 3

Part 1:

2 Rounds (not for time)

25/20 Cal Row

30 Alternating Step Ups

100 ft Bear Crawl OR 50 ft Handstand Walk

Part 2:

2×5 (75-80%)

2×3 (80-85%)

2×2 (85-90%)

1×8 (same weight as second set of 5)

Front Squat

*Same routine as the back squats last week


Approach Part 1 at a 60-70% effort – don’t sell out at any point. Scale the Step Up reps if needed and if you want to work on HS walks – here is a good opportunity. The focus of the day is heavy front squats. You will see this again – so if your front rack or legs don’t feel strong, take the % down 5-10%.

Monday – March 2


3 Strict Pull Ups

6 Hand Release Push Ups

20 Double Unders

6 Hang Snatch

20 Double Unders

*After every 3 rounds, add weight to barbell. Prescribed weights are:

75/55 (Rounds 1-3)

95/65 (Rounds 4-6)

115/75 (Rounds 7-9)

125/85 – If you reach this weight – stay here for the rest of the workout


This workout will start off as a test to your capacity with body weight strength and double unders. The second half will turn in to a test of your ability to efficiently snatch a barbell with a fatigued upper body. Mechanics are VITAL from the start.

Saturday – February 29

In Teams of 2 (1 working / 1 resting)

10 Rounds (5 each)

12 DB Front Rack Walking Lunges

*I go, you go



Handstand Push Ups

DB Goblet Squats


10 Rounds (5 each)

12 DB Front Rack Walking Lunges

*I go, you go



Cal Row

Burpees Over Rower


You are going to battle the leg fatigue on this one. Be aware of how heavy this legs feel, especially when trying to jump over the rower. I think breaking this up in to sets of 6-10 reps at a time is the way to go.

Friday – February 28

5 Rounds

7 Hang DB Clean and Jerk (R and L)

14 Box Jumps (24/20)

7 Deadlifts (185/125)

14 Pull Ups

*28 Minute Cap


Let’s earn the weekend!! This is a grinder. Come in with a goal – whether it is time-per-round based or how you plan to break up the movements.

Thursday – February 27

Part 1:

4 Sets (not for time)

5 Tempo Bulgarian Split Squats (30×1) – each leg

1 Rope Climb OR 5 Strict Pull Ups

10 Tempo DB Bench Press (30X1)

1 Minute Bear Crawl OR Handstand Walk

1 Minute intense Row OR Bike OR Ski OR Run

Part 2:


Front Squat

*Record heavy single


Strength + Skill Day! Part 1 will take 15-20 minutes but you should be ready to dive right in to the squats. Don’t blow it out on the sets of 8-6-4…increase loads but save some in the tank for the 2 and 1.

Wednesday – February 26


Straight Leg Sit Ups

Push Ups

Toes to Bar

Seated 1 Arm DB/KB Press (each arm)


Barbell Class – 715pm (All levels welcome!)
A) 5 sets:

Bench press x 5 @ 31X1
5 front scale to back scale (L/R)

B) Split jerk (with 3-sec pause)



You have a couple of new-ish movements here that are going to make the movements you know a little more difficult. The pace on this does NOT need to be super fast – get the reps in. One more thing….the weight of the press should be something you can do 7+ reps of in a row on each arm prior to the workout. A good goal is to not let that thing hit the ground until each set is done!

Tuesday – February 25

Every 2 Minutes for 5 Sets

6 Burpees over Bar

2 Clean and Jerks


*Record heaviest successful weight

Rest 5 Minutes and take 25-35% off the bar, then


3 Clean and Jerks

20 Double Unders


We are going to work on some partially-fatigued lifting. Suggestion, don’t sell out on the burpee pace. You shouldn’t need more than 20-25 seconds to get the two heavy clean and jerks in. Part 2 should be a weight that can be done with quick singles throughout. An attainable goal here is 10+ rounds.