Weeks Workouts for April 3rd-7th

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Group workouts

Weeks Workouts for April 3rd-7th

A quick reminder as you all read these workouts…regardless of what the movements are or what the weights listed are, remember that everything we do in the gym is completely custom tailored and individualized to you and your current ability level!

The goal is to achieve the right stimulus so that we get better at the movements, and our fitness for real life improves!

The weights listed are the MAXIMUM weights allowed in a given workout and the coaches and I will help you decide what weight is appropriate each day 🙂  See you soon!


International Bench Press Day!

20 minutes: Wendler Cycle Week 2: (3×3)

3x 65%; 3x 75%; 3 plus x 85% do as many reps at this weight as you can

– Then –

For time:
Thrusters, 10 reps (M: 135lb / W: 95)
50 double-unders
Thrusters, 8 reps (M: 135lb / W: 95)
40 double-unders
Thrusters, 6 reps (M: 135lb / W: 95)
30 double-unders
Thrusters, 4 reps (M: 135lb / W: 95)
20 double-unders
Thrusters, 2 reps (M: 135lb / W: 95)
10 double-unders

*20min time cap


Row 5,000 meters

*50min time cap


Partner AMRAP 50min:

Row 500m

*Switch partners every 500m


Hero Workout: “Tiff”

On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans (M: 155 / W: 115)
7 push presses (M: 155 / W: 115)


5 rounds for time of:
Run 800 meters
30 Ab-Mat sit-ups
30 supermans


For time:
15 burpees, jumping over the barbell
Clean and jerks, 5 reps (M: 225 / W: 155)
12 burpees, jumping over the barbell
Clean and jerks, 4 reps (M: 225 / W: 155)
9 burpees, jumping over the barbell
Clean and jerks, 3 reps (M: 225 / W: 155)