PARTNER WORKOUTS!
*All workouts are teams of 2, YGIG, Alternate FULL Rounds!
PART 1) AMRAP 9 “The Warm Up”
15/12 Cal Row
15 Wall Ball 20/14
REST 5 MIN
Part 2) AMRAP 6 “Partner Ingrid”
3 Power Snatch 135/95 (Comfortable weight)
3 Bar Facing Burpee
REST 5 MIN
PART 3) AMRAP 12 “Strict Diane”
15 Deadlift 225/155 (Moderate weight)
15 Strict HSPU / / Hand release Push Up / / DB Shoulder Press
Read MoreSKILL
Bar Muscle Up Progressions / / Review
STRENGTH / / Capacity Builder
EMOM 7
*Bar Muscle Ups
WORKOUT
70 Strict Pull Ups / / Bands are okay! / / Ring Rows
*7 DB bench Press every time you come
Off the pull up bar!
Read MoreWARM UP
AMRAP 15 (For Quality)
*Aim for 3 Rounds
50ft / 50ft DB/KB Suitcase carry
:30/:30 Side Plank
10 90/90 Hip Rotations
10 Glute Bridges
:30/:30 ISO Lunge Hold
1 Min Echo Bike
STRENGTH
EMOM 6
6 Back Squats (Week 3 of 7)
*Same weight as last week or slightly heavier!
WORKOUT
10 Min Max Cal Echo Bike “Test”
*We will test this again in the next few weeks!
*You choose the intensity!
Read MoreWORKOUT
2 Rounds:
15 Burpee To Target (T2B bar)
30 Ab Mat Sit Ups
30 Toes to Bar
30 V Ups
15 Burpee to Target (T2B bar)
REST 5 Min between rounds!)
*Score is total time with rest!
*25 Min Cap
PARTNER CASH OUT
4 Rounds: (16 min total)
2 Min Max Cal Row
2 Min Rest (while your partner works!)
*Score is total cals at 16 min!
Read MoreSTRENGTH
Every 90 Sec for 15 Min (10 sets)
1 Hang Power Clean + 1 Power Clean
*Start at 65% of 1RM and build toward a heavy!
STRENGTH (pt. 2)
Every 90 Sec for 3 Sets
3 Clean Pull @ 100+% of 1RM
PARTNER WORKOUT
*Teams of 2, YGIG, Alternate movements!
AMRAP 12
10 Russian KB Swings 70/53
15/12 Hand Release Push Ups
10 DB Box Step Overs (2x50/35) 20”
Read MoreWORKOUT
EMOM 24 (6 Rounds)
Min 1) *Thrusters 95/65
Min 2) *Pull Ups / / C2B Pull Ups
Min 3 & 4) 20/16 Echo Bike
*You choose the reps!
Read More“WARM UP” WORKOUT
CF OPEN 26.1
AMRAP 15
3 Lateral Burpee over DB
3 DB Hang Clean to Overhead 50/35
30ft Walking Lunge
*Add 3 reps each round!
PARTNER WORKOUT
*Teams of 2, Alternate FULL rounds
AMRAP 9
3 Clean & Jerks 225/155 (heavy)
30 Double unders
Read MoreSTABILITY / / WARM UP
AMRAP 16
:10+ L Sit
:30 Active Hang from Pull Up Bar
:10+ Handstand Hold
50ft Farmers Carry (heavy)
50ft/50ft Single Arm Overhead Walk (moderate weight)
PARTNER WORKOUT
*Teams of 2, YGIG Style, Alternate Full Rounds
AMRAP 12
16 Alt. SL V Ups
8 Burpees
2 Wall Walks / / Variation
STRENGTH
Every 2 Min for 10 min (5 Rounds)
5 Shoulder Press @70-75% of 1RM
Read MoreWORKOUT
AMRAP 20
5 Bench Press @ 65% of 1RM
10 Alt. DB Snatch 70/50 (heavy)
15 Sandbag Squats 150/100
400m Run
*Target 3+ Rounds
Read MoreWORKOUT
EMOM 40 (10 Rounds)
Alternate Between…
Min 1) 12/9+ Cal Row
Min 2) *SHSPU / / DB Shoulder Press (heavy)
Min 3) :30+ Double Under / / Jump Rope
Min 4) *Strict Pull Ups
Read MoreSKILL
EMOM 6 (2 rounds)
Alternate between..
*All reps performed with empty bar
Min 1) :30 Front Rack Hold (full grip) + 3 SOTS Press (from power position)
Min 2) 10 Rack delivery reps + 5 Front Squats
Min 3) 5 Tall Cleans + 5 Power cleans
STRENGTH
5 Sets:
1 Segment Power Clean* + 1 Power Clean + 2 Pause Jerk Dips* @70% of 1RM Clean
*Pause for 3 seconds at knee in the segment clean, and pause for 3 seconds in the jerk dip!
*New set every 2-3 min
STRENGTH (pt. 2)
EMOM 6
6 Back Squats*
*The same or slightly heavier then last weeks squats!
Read MoreWORKOUT
AMRAP 15
200m Run
15 Toes to Rings / / Variation
200m Run
15 Ring Push Ups / / Hand Release Push Ups
REST 5 MIN
AMRAP 15
20/16 Cal Echo Bike
15 Alt. Step Back DB Lunges (held at sides) 2x50/35
20/16 Cal Echo Bike
15 DB Push Press (2x50/35)
Read MorePARTNER WORKOUT (40 min)
Part 1)
*Teams of 2
AMRAP 10
15 Synchro Lateral Burpees over Bar
40 Clean & Jerks 95/65 (YGIG, split how you’d like)
REST 5 MIN
Part 2)
AMRAP 10
*Teams of 2
*Alternate FULL Rounds
10 Front Squats 115/80
10 Pull Ups / / C2B
REST 5 MIN
Part 3)
AMRAP 10
*Teams of 2
*Alternate FULL Rounds
5 Thruster 135/95
5 Chest to Bar Pull Ups / / Bar Muscle Ups
Read MoreSTABILITY / / ACTIVATION
10 ish Min Coach Led shoulder work!
STRENGTH
Every 2 min for 12 Min (6 sets)
3 Push or Split Jerks @60+% of 1RM
*Start at 60% for your first set and build as able over the 6 sets!
PARTNER WORKOUT
*Teams of 2, YGIG style
*Alternate FULL rounds!
AMRAP 10
8/8 Single Arm DB Push Press 50/35
12 Toes to Bar
Read MoreSTRENGTH
15 Min to Find a 3RM Deadstop Deadlift
*controlled descents!
WORKOUT
EMOM 18 (6 Rounds)
Alternate between…
Min 1) 10+ DB Bench Press (2x50/35)
Min 2) 10+ RKB Swing 70/53 (heavy!)
Min 3) 50ft+ Walking Lunge (add DB weight as needed)
Read MoreSTABILITY
AMRAP 15 (For Quality)
:20+/:20+ Copenhagen Plank
5/5 Heel elevated ATG Squats (DB held at side IF needed)
:30/:30 Banded Distraction stretch (couch stretch position)
5/5 Singe Leg Double DB Deadlift
WORKOUT
For Time:
100 Double Unders
80/60 Cal Echo Bike
100 Double Unders
120/90 Cal Row
100 Double Unders
*25 Min Time Cap
Read MorePARTNER WORKOUT
*Teams of 2, YGIG Style
AMRAP 18
50 DB Thrusters (2x35/25)
40 Pull Ups / / C2B
50 Double DB Hang Snatch (2x35/25)
40 Lateral Burpee over DB
POST WORKOUT STRENGTH
EMOM 6
6 Back Squats
*The Squat capacity builder cycle begins again!! This is day 1, and this is a post workout strength for a reason! Aim To use a similar starting weight to what you did last summer (if this is your first time, use a moderate / tolerable weight)
*stay at same weight for all sets / / keep them fast!
Read MoreSTRENGTH
Part 1)
Every 2 Min for 12 Min (6 Sets)
3 Overhead Squats @ 60% of 1RM
*Build as able over the 6 sets (go off of feel!)
Part 2)
EMOM 10
2 Power Snatch @ 60+% of 1RM
*Aim to start around 60% add weight as needed! Make sure these feel fast!
Part 3)
Every 90 sec for 6 min (4 sets)
3 Snatch pulls @ 100+% of 1RM Snatch
Read MorePARTNER WORKOUT
Part 1)
*Teams of 2, YGIG Style Split reps however!
AMRAP 15
40 Power Cleans 95/65
40 Toes to Bar / Variation
40 Shoulder to Overhead 95/65
40 Air Squat
Part 2)
*Teams of 2, YGIG Style Split reps/distances evenly!
AMRAP 10
10 Front Squat 185/125 (heavy)
50ft Handstand Walk / / 6 Wall Walks
100ft Sandbag Carry (heavy)
Read MoreSKILL
Bar Muscle Up Drill / Progressions
*This is a good day to default to strength progressions for the following “capacity builder”
CAPACITY BUILDER
Every 2 Min for 8 Min (4 Rounds)
*Bar Muscle Ups
*You choose the reps - if you have them, use these sets to build your capacity.
*if you’re new to them, use this as a practice time!
*if you’re missing the strength for these, hammer the strict progressions!
WORKOUT
EMOM 12 (3 Rounds)
Alternate between…
Min 1) *Strict HSPU / / Strict DB Shoulder Press
Min 2) *DB Step Back lunges DB’s held at side (2x50/35)
Min 3 & 4) 400m Run / or / 300m Run
Read More