Wednesday Workout: Barbell Fun, Run, Jump



Level 1


  • Front Squat (65/35) x 25
  • Run x 400m
  • Hang Power Clean (65/35) x 20
  • Jump Rope Single x 200
  • Shoulder to Overhead (65/35) x 15
  • Run x 400m

Level 2


  • Overhead Squat (95/65) x 25
  • Run x 400m
  • Hang Power Clean (95/65) x 20
  • Double Under x 100
  • Shoulder to Overhead (95/65) x 15
  • Run x 400m

Notes: Pace yourself on the run and double unders, and break up the barbell movements as needed.


We Are Wrapping Up Our 10th Nutrition Challenge – Let’s Celebrate!!

At 5:00 PM on Sunday, November 9th we will host our end of the 8-week Nutrition Challenge at the gym. Anyone is welcome to come to the Paleo Potluck, even if you did not participate in the challenge! Bring snacks, appetizers, entrees, or desserts, as long as they emphasize good-quality real food (meat, fish, veggies, fruits, nuts, seeds, etc.) and skip out on the bad stuff (processed sugar, gluten, etc.). We will supply utensils, plates, bowls, and paper towels. Bring your own beverage. RSVP HERE!


We are heading down to ZwackerZ Paintball on Sunday, November 16 to play paintball! This is going to be a lot of fun, even if you’ve never played before! The place is about 35 miles south of Charlottesville in Dillwyn, VA. We’ll meet up at the gym to carpool that morning around 10am. The venue is open from 11am-5pm so feel free to bring snacks or lunch with you.  RSVP HERE or write your name down on the sign-up sheet in the gym

10 thoughts on “Wednesday Workout: Barbell Fun, Run, Jump

  1. 1+25OHS+56DUs (only 2min left so did DUs after OHS instead of going for the run for round 2)

  2. Did 1 round- 9:51
    @ 55#

  3. 2 rds in 18:26 (25# goblet squats for OHS, rest Rx)

  4. 1 + 15 push press in 17:41

  5. 1 + 160 (all but last run) rx

  6. 1 + 28; OHS and DU is high in the running for my least favorite combo of movements

  7. 1+ up through 100 single unders (didn’t feel like doing math) – subbed 500m rows for the runs.

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