SATURDAY WORKOUT
*Grab a partner, Teams of 2
*YGIG Style, split reps as you’d like!
PART 1: PARTNER WORKOUT
50-40-30-20
Thruster 95/65
Pull Ups
*18 Min Cap
REST 5 MIN
PART 2: PARTNER WORKOUT
30-20-10
Power Snatch 135/95
60-40-20
Bar Facing Burpees
*12 Min Cap
Read MorePartner Warm Up Workout
*Teams of 2
*YGIG, Style
AMRAP 10
50 Ab Mat Sit Ups
50 Russian KB Swings 53/35
MAIN WORKOUT
6 Rounds (30 Min Total)
0:00-2:00 400m Run *scale distance as needed
2:00-3:00 12/9 Echo Bike Cal
3:00-4:00 15/12 Cal Row
4:00-5:00 Rest
Read MoreWORKOUT
AMRAP 12
12 BBJO 24/20”
12 Toes To Bar
REST 4 MIN
AMRAP 12
12/9 Cal Ski
4 Sand Bag Over Shoulder 150/100
Read MoreWORKOUT
AMRAP 20
20 Front Squat 95/65
200m Run
20 Push Jerk 95/65
200m Run
20 Power Clean 95/65
200m Run
20 Thruster 95/65
200m Run
(Post WOD) STRENGTH
Every 90 sec for 7 Rounds
1 Clean & Jerk (start heavy and build toward a 1 RM over the 7 rounds!)
Read MoreSTRENGTH
Shoulder Press
4x7 @ 70% of 1RM
WORKOUT
AMRAP 12
4/4, 6/6, 8/8, 10/10, etc. +2 Reps
DB Walking Lunges (2x50/35) *held at side
Strict HSPU / / HSPU / / or Variation
CASH OUT
*Upon finishing the workout;
Complete 10 minutes of movement on any machine (or out running)
Read MoreWORKOUT
For Time
2 Rounds:
500/400m Row
20 Alt DB Snatch 50/35
1000/800m Echo Bike
20 Alt DB Snatch 50/35
Into…
150 Wall Balls 20/14
*30 Min Cap
Read MoreSATURDAY WORKOUT
Part 1)
EMOM 10
40 Doubles (or :20 of jump rope)
3 Clean and Jerks 135/95
*you choose the weight - keep it consistent!
*this is supposed to be about :45 sec of work each interval - scale as needed!
Part 2)
For Time
100 Bench Press 135/95
*Every time you break perform 3 Bearhug Sandbag Squats 100/70#
*15 Min Time Cap
Read MorePARTNER WORKOUT
*Teams of 2
*YGIG Style
AMRAP 10
40/32 Cal Ski
30 Strict Pull Ups
AMRAP 10
40/32 Cal Row
60 Push Ups
AMRAP 10
30/24 Cal Echo Bike
80 Air Squats
Read MoreSKILL
*bar muscle review and scaling options
WORKOUT
30-20-10
Power Snatch 75/55
6-5-4
Bar Muscle Up / / Variation
*11 Min Time Cap
Post Workout STRENGTH
Every 2 Min for 10 Min
2 Overhead Squats
*Starr moderate and build toward what feels heavy!
*Does not need to feel maximal!
Read MoreSKILL
Handstand Push Up Review and Drills
WORKOUT
“Diane”
21-15-9
Deadlifts 225/155
HSPU / / or Variation
*10 min time cap
POST WORKOUT STRENGTH
*Rest at least 5 minutes after “Diane”
*Then spend 7 minutes building to find a heavy 2 Rep Deadlift
Read MoreWORKOUT
4 Sets, New Set every 4 Min (16 min total)
*Each set for time!
5 Burpee Pull Up
10 Alt. DB Hang Clean & Jerk 50/35
20 (10/10) Single Arm Overhead DB Reverse Lunge 50/35
Post Workout STRENGTH
Pause Front Squat
5x2 @ 80% of 1RM Clean
Read MorePARTNER WARM UP - WORKOUT
3000m Row
*Teams of 2,
*Alternate every 500/400m’s
*Perform Push Ups during each of your “Rests”
*You choose the reps of push ups to build your capacity!
*13 Min Cap
WORKOUT
For Time:
30-20-10
Push Press 75/55
KB Swings 53/35
Into…
60 Toes to Bar / / Variation
Into..
30-20-10
Push Press 75/55
KB Swings 53/35
*19 Min Time Cap
Read MorePARTNER WARM UP
Hint: Acid Bath :)
WORKOUT
*Retest from 01/04/2022 & 08/09/2022
3 Rounds:
15 Power Clean 135/95
50 Double Unders
12 Front Squat 135/95
50 Double Unders
9 Squat Clean 135/95
50 Double Unders
*Target: 20 min (Sub 7 min rounds)
*Time Cap: 24 min
Read MoreSNATCH DAY!
Part 1: (Warm Up)
EMOM 9
*use an empty bar or PVC for all reps
EMOM 3
5 Snatch Push Press (off back)
EMOM 3
5 Snatch Balance
EMOM 3
5 “Tall snatch”
Part 2:
EMOM 5
1 Snatch + 1 Hang Snatch
*stay around 60- 70% of 1RM Snatch
REST / SET UP for next EMOM as needed
EMOM 5
1 Snatch Pull + 1 Snatch
*stay around 70-80% of 1RM
REST / SET UP for next EMOM as needed
E90 sec for 5 Sets (7.5min)
1 Snatch around 80+%
*as for choosing weight - go off of all “feel” for all reps / EMOM’s. Aim to move the bar quickly and properly before increasing weight!
Read MoreWORKOUT
EMOM 40 (10 Rounds)
Alt. B/T..
Min 1) 15/12 Cal Row
Min 2) *Toes to Bar
Min 3) 12/9 Echo Bike Cal
Min 4) *BBJO 24/20”
Read MoreSTRENGTH
Every 90 sec for 10 sets
2 Power Cleans
*start at a moderate / heavy weight and build steadily (if needed) over the 10 sets
STRENGTH (pt. 2)
Every 90 sec for 10 sets
4 Back rack reverse lunges
*start at a moderate / heavy weight and build steadily (if needed) over the 10 sets
Read MoreSTRENGTH
10 x 10 DB Bench
*use the first 3 sets as a warm up with a lighter weight / aim to have the last 7 sets at a heavy/moderate weight!
PARTNER WORKOUT
*Team of 2, partners alternate each movement!
AMRAP 20
20/16 Cal Echo Bike
20 Wall Ball 20/14
20 Alt. DB Snatches 50/35
Read MoreWORKOUT
AMRAP 24
30 Toes to Rings
400m Run
30 DB Push Press (2x50/35)
400m Run
30 DB Front Squats (2x50/35)
400m Run
Read MorePARTNER WARM UP
*Partner Row and Push Up
MAIN WORKOUT
12 Squat Cleans 155/105
200m Run
9 Squat Cleans 155/105
200m Run
6 Squat Cleans 155/105
200m Run
6 Push Jerks 155/105
200m Run
9 Push Jerks 155/105
200m Run
12 Push Jerks 155/105
200m Run
CASH OUT
AMRAP 5
6 Single DB Devils Press 50/35
12 Overhead DB Walking Lunge Steps 50/35
Read MoreSTRENGTH
Shoulder Press
Every 2 Min for 10 Min (5 Sets)
2 Shoulder Press @ 85-90% of 1RM
WORKOUT
EMOM 18 (6 Rounds)
Min 1) 10+ DB Bench 2x50/35
Min 2) 4+ Alt. Reverse Sandbag Lunges 100/70
Min 3) :30 Double Unders / / Jump Rope
Read More