OUR WORKOUTS

STRENGTH

Back Squat
4x6 @ 75% of 1RM
*New set every 2:30
*If you did not complete Monday’s 4x6 @ 70%, do that today!

WORKOUT

For Time:

100 Ab Mat Sit Ups
1000m Row
100 Wall Balls 20/14

*20 Min Cap

STRENGTH
Every 90 Sec for 15 Min (10 sets)
1 Hang Power Clean + 1 Power Clean
*Start @ 70-75% of 1RM clean and maintain for 10 sets!

STRENGTH (pt. 2)
Every 90 Sec for 3 Sets
3 Clean Pull @ 100+% of 1RM

PARTNER WORKOUT
*Teams of 2
*Alternate Movements with your partner

AMRAP 10
10 Clean & Jerks 75/55 (Light and fast!)
50 Double Unders / / :40 Jump Rope
10 Lateral Burpees Over Bar

PARTNER WORKOUT

*Teams of 2, YGIG Style
AMRAP 27
30/24 Cal Echo Bike
120ft SA DB OH Walking Lunge 50/35
30 Strict Pull Ups
60 Alt. DB Snatch 50/35

STRENGTH (Part 1)
“Midline Strength”
3 Rounds For Quality:

:30 Ring Plank
20 V Ups — Directly into…. :10+ Hollow Hold
10 Alt. Single Leg Toes to Bar / / Toes to Something

STRENGTH (Part 2) (16 min)
Back Squat 4x6 @ 70% of 1RM

STRENGTH (Part 3) (16 min)
Shoulder Press 4x10 @ 60% of 1RM

WARM UP WORKOUT
*Teams of 2
3 Rounds Each
10 (5/5) SA DB Hang C&J 50/35
8 Alt. DB Snatch 50/35
6 SA DB Overhead Squat / or / OH DB Lunge 50/35
*Partners alternate after each movement
*10 Min Cap

PARTNER WORKOUT
*Teams of 2

For Time:
1000m Row (Split Anyway / Sharing rowers)
Into…
10 Rounds (5 Each) *Alt. FULL rounds!
15 Pull Ups
10 Push Jerk 135/95
Into…
8 Rounds (4 Each) *Alt. FULL rounds!
12 Lateral Burpee over Bar
8 Front Squats

*30 Min Cap

WORKOUT
EMOM 28 (7 Rounds)
Alternate between…
Min 1) *Deadlift 225/155
Min 2) *Toes to Bar
Min 3) 15 Wall Ball 20/14
Min 4) 10/8 Cal Echo Bike (:30 Cap!)
*You choose the reps!

STABILITY / / SHOULDER WARM UP
4 Rounds (For Quality)
4/4 Single Arm Bottoms Up KB Press (slow & controlled up & down)
5/5 Single Arm DB Bent over Row (HEAVY w/ 3 sec descent!)
:10+ L Sit Hold / or / variation

SKILL
Handstand Walk / / Wall Walk Progressions and Practice!
EMOM 6 (or 6 Minutes max distance / or / reps)
Handstand Walk / / Wall Walk / / *progression
*You choose the distance or reps

WORKOUT
3 Rounds FGB Style (12 Min total)
Min 1) Max Reps Bar Muscle Up / / Jumping BMU / / Pull Ups
Min 2) Max Reps V Ups / / Alt. SL V Ups / / Ab Mat Sit Ups
Min 3) Max Cal Ski / / Row (if needed)
Min 4) REST

PARTNER WORKOUT
*Teams of 2, Alternate FULL rounds!

Part 1)
AMRAP 12
10 Alt. Front Rack DB Lunges (in place) (2x50/35)
150M Run

REST 2 MIN Between parts!

Part 2)
AMRAP 12
50ft Sled Push (90/60 added sled weight)
10 Sandbag Step Overs 60/40# 20” Box

POST WORKOUT STRENGTH
Shoulder Press
4x2 @ 85-90% of 1RM

WORKOUT
Every 2 Min for 10 Min (5 Rounds)
1 Power Snatch
2 Overhead Squats
3 Power Cleans
4 Front Squats
*Use the same weight for all movements! Build in weight over the 5 rounds if able - but aim to start on a moderate weight.
*OH Squat will likely be limiter for most!
POST WORKOUT STRENGTH
Every 2 Min for 10 Min (5 Rounds)
2 Pause Front Squats *2 sec pause @ bottom
*build over the 5 sets
*aim to finish AHAP

Maggie Birthday WORKOUT!

2 Rounds: (36 min total)
AMRepsAP 3 Min
15/13 Cal Row
28 Double Unders / / :30 Sec Jump rope
In remaining time Max reps DB Thruster (2x35/25)

3 Min Rest

AMRepsAP 3 Min
15/13 Cal Row
28 Double Unders / / :30 Sec Jump rope
In remaining time Max reps Double DB Devils Press (2x35/25)

3 Min Rest

AMRepsAP 3 Min
15/13 Cal Row
28 Double Unders / / :30 Sec Jump rope
In remaining time Max reps Burpee Pull Ups

3 Min Rest

SATURDAY PARTNER GAUNTLET

*Last performed 05/16/2026
*Teams of 2!

AMRAP 35 Min

150 Alt DB Snatch 50/35 (YGIG Style — 75 reps each, only one partner works at a time)

Into…

20 Rounds (10 Rounds each, alternate FULL rounds)

5 Pull Ups / C2B / Variation

5 Toes to Bar

15 Air Squats

Into…

AMRAP In remaining time: (Split reps evenly!)

4 Squat Cleans 185/125 (heavy!)

8 Synchro lateral burpees over the bar

*goal is to spend 10 min or so on the last AMRAP!

HEAVY DAY
Part 1) Tempo Deadlift
7x1 @ 75-85% of 1RM (Slow 3 sec descent)

Part 2) Shoulder Press

10x1 @ 85+% for all sets if possible! (Goal: slightly heavier than last week!)
*optional 3 sec descent on the way down!

WORKOUT
“Mikko’s Triangle”
EMOM 40
Min 1) Cal Row
Min 2) Cal Ski
Min 3) Cal Echo Bike
Min 4) REST!
*Make this a restorative/low heart rate session… or not and go hard!
*Score is lowest calories per round (sum of all 3 movements)

STABILITY
*Coach Led Shoulder Stability Warm Up
WORKOUT
For Time:
15-12-9
Bar Dips
200m Run (After each set)

21-15-9
Ring Push Ups
200m Run (After each set)

27-21-15
DB Bench (2x50x35)
200m Run (After each set)
*24 Min Cap

STRENGTH
Part 1) TEMPO Overhead Squat
4x3 @ 60-65% of 1RM
(3111)
*New set every 2 minutes
*3 Minute set up between parts

Part 2) Back Squats
4x5 @ 75-77% of 1RM (Fast on the way up!)
*new set every 2 minutes!

WORKOUT
2 Rounds:
100 Double Under / / Single Under
50 Toes to Bar / / Variation
100 Double Under / / Single Under
50 Ab mat sit ups
*20 Min Cap

WORKOUT
3 Rounds:
20/16 Cal Row
5 Bar Muscle Up / / Chest to Bar / / Pull Up or Muscle Up Variation
15 Strict HSPU / / DB Shoulder Press (2x50/35)
5 Bar Muscle Up / / Chest to Bar / / Pull Up or Muscle Up Variation
20/16 Cal Row

REST 5 Min Between Rounds:

*35 Min Cap

PARTNER WORKOUT
*Team of 2, YGIG, Aim to split reps evenly!

For Time:
2 Rounds:
80 BBJO 24/20”
80/60 Cal Echo Bike
80 Wall Ball 30/20 (heavy!)
80 Power Snatches 95/65
*40 Min Cap

STRENGTH
15 Min to Find a heavy complex:
1 Clean + 1 Hang Clean + 1 Jerk

WORKOUT
For Time:
100 Hang Power cleans & Jerks 95/65
Every break perform 5 burpee pull ups
*25 Min cap

STABILITY
3 Rounds: (For Quality)
3/3 single arm Upside down KB press (slow tempo up & slow down)
:20 Ring Plank
5/5 Tempo SA DB Bent Over Row (heavy)
:20/:20 Side Plank

STRENGTH

Weighted Chin Ups
(With 1-2 sec pause @ top) 10 x2 (heavy!) Use a band if unable to add weight!

STRENGTH (pt.2)
10x1 Shoulder Press (heavy!) 85+% for all sets if possible!
*optional 4 sec descent on the way down!

WORKOUT
Every 5 Min for 20 Min (4 Rounds)
Each round for time:
21 Toes To Bar
15 Sandbag Box Step Over 60/40# 20”
9 Alt. DB Snatch 70/50 (heavy!)

Post workout STRENGTH
15 Min to build to a heavy single rep snatch / / or 3 sets of 1 rep at around 90% of 1RM!
*Keep bar speed fast!