WORKOUT
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 MoreSTRENGTH
Take 12 min to find a heavy 3 Rep Max Back Squat
WORKOUT
*Teams of 2, YGIG Style
10 Min Partner Max Cal Row
10 Min Partner Max Cal Echo Bike
10 Min Partner Run (switch every 200m’s)
Read MoreSKILL
Bar / Ring Muscle Up Review / Practice
Every 90 Sec for 4 Rounds (6 min)
*Ring or Bar Muscle Up / / progression
PARTNER WORKOUT
*Teams of 2, YGIG style
AMRAP 15
50 Power Snatch 75/55
40 Toes to Bar
30 Bar Facing Burpees
Read MoreSKILL
Rope Climb Technique
+ Practice progressions
CAPACITY BUILDER
Every 2 Min for 16 min (4 Rounds)
Alt. B/T…
Station A: 28/22 Cal Row / / or 90 sec of rowing
Station B: *Rope Climb / / or progression
CASH OUT
10 Min to Build to a heavy 1 Rep Deadlift
*note that this is to be done post workout, under fatigue. Assuming everything feels good, a good target for today’s heavy single should be about 90% of current 1RM.
*controlled descents on the way down!
Read MoreSATURDAY WORKOUT
EMOM 40 (10 Rounds)
Alt. Between…
Min 1: *Clean & Jerk 135/95
Min 2: :40 Cal Ski
Min 3: *Front Squat 135/95
Min 4: *Toes To Bar
Read MoreSTRENGTH (pt. 1)
4 x 8 Nordic Curls
*Rest as needed between sets
STRENGTH (pt. 2)
Every 90 sec for 6 sets
4 Alt. Back Rack Reverse Lunges
*Start at a moderate weight, and build to finish heavy
WORKOUT
4 Rounds:
40 Double Under / / 1 Min of Jump Rope
16 Alt. DB Snatch 50/35
8/8 Single Arm Overhead DB walking lunges 50/35
40 Double Unders / / 1 Min of Jump Rope
1 Min Rest
Read MoreWORKOUT
Part 1)
Every 4 Min for 20 min (5 Sets)
1 Min Max reps Strict Pull Ups (or C2B)
400m Run
(Rest in remaining time)
Part 2)
3 Rounds (FGB Style)
1 Min Max Reps Ab Mat Sit Ups
1 Min :30/:30 Side Planks
1 Min Max Reps Hollow Rocks
1 Min High Plank Hold
1 Min REST
Read MoreSTRENGTH
Every 2 Min for 10 Min (5 sets)
2 Hang Squat Cleans @ 70-80% of 1RM Squat Clean
*or slightly heavier than 03/11/24 & 3/27/24 session
WORKOUT
40-30-20-10
Wall Ball 20/14
KB Swing 53/35
*14 Min Time Cap
Read MoreSTRENGTH
Every 2 Min for 10 Min (5 sets)
2 Tempo Deadlifts @ 80% of 1RM (3 sec SLOW descents)
STRENGTH (pt. 2)
Shoulder Press
Every 2 Min for 10 Min (5 sets)
4 Shoulder Press @ 80% of 1RM
Read MoreSKILL
*Coach Led SHSPU Review
EMOM 5
*Strict HSPU / / or Variation
WORKOUT
*Last performed 05/13/2021
*No Rest B/T parts
Part 1)
AMRAP 10
200m Run
10 Strict Pull Ups
Part 2)
AMRAP 10
200m Run
20 Push Ups
Part 3)
AMRAP 10
200m Run
30 Air Squats
Read MoreSATURDAY WORKOUT
Part 1)
Every 3 min for 12 min (4 Rounds)
Round 1: 15 Squat cleans @ 95/65
Round 2: 12 Squat Cleans @ 115/80
Round 3: 9 Squat Cleans @ 135/95
Round 4: 6 Squat Cleans @ 155/105
Part 2)
10 Rounds
3 Power Snatch 135/95
3 Bar Facing Burpees
*13 Min Cap
Read MoreWORKOUT
EMOM 32 (8 Rounds)
Min 1: 5 Bench Press @ 65% of 1RM
Min 2: 12/9 Echo Bike Cals
Min 3: 15+ KB Swings 53/35
Min 4: :30 Double Under / / Jump Rope
Read MoreSTRENGTH
4 Rounds For Quality
5/5 Single Leg Split Squat (moderate/heavy weight)
:10+ L Sit Hold / or / Variation
WORKOUT
“Beep Test”
EMOM 15
7 Front Squats 75/55 + 7 Burpees
*Scale reps and weight as needed to complete all 15 minutes
Read MoreSTRENGTH
Every 2 min for 10 Min (5 sets)
3 Shoulder Press @ 80% of 1RM
WORKOUT
*Retest from 04.03.2021
For Time:
800m Run
15 Push Jerks 135/95
600m Run
12 Push Jerks 135/95
400m Run
9 Push Jerks 135/95
*15 Min Time Cap
Read MoreSTRENGTH
AMRAP 10 (For Quality)
5+ Bar Dips
5 Strict Pull Ups / Add weight or Resistance as needed
100ft DB or KB Suitecase Carry (heavy)
*Rest as needed between movements
PARTNER WORKOUT
*Teams of 2, YGIG Style
*Split work by time, or by reps
10 Min Max Cal Row
10 Min Max Cal Ski
10 Min Max Rep Burpee Box Jump Over 24/20”
Read More