OUR WORKOUTS

STABILITY / / STRENGTH
EMOM 9 (3 Rounds)
Alternate between…
Min 1) *L Sit Hold / / Variation
Min 2) :20+ HS Hold / / HS Walk Progressions / / HS Walk
Min 3) 50/50ft SA Overhead DB / KB Carry (moderate / activation weight)

STRENGTH
Part 1)
3 Sets:
3 Snatches 60-65% of 1RM
2 Snatches 70-75%
1 Snatch @80+%
*Power or Squat!
*New Set every 1 Min to 90 sec

Part 2)
3 sets of 1 Snatch @ 90%
*Rest as needed between these sets!

STRENGTH / / ACTIVATION

3 Rounds: (For Quality)
5/5 Elevated Single Leg Glute Bridge (foot on bench)
5/5 Moderate weight Single Leg Split Squat (add weight via dumbbells)
25ft Sled Push (heavy-ish)
25ft Sled Pull

STRENGTH

Every 2 min for 12 min
2 Tempo Back Squats (3 sec down, fast up!)
*Use heaviest weight possible for all sets!

WORKOUT

For Time:
100 Wall Balls 20/14
*10 Burpees anytime you break / / ball stops moving!
*12 Min Time Cap
*And yes, that is burpees 3 days in a row for those counting :)

PARTNER WORKOUT
AMRepsAP 40
Part 1)
8 Rounds (4 rounds each)
21 Toes to Bar / / Variation
12 Burpee Box Jump or Step Over 24/20”
*Ideal round time = 2min30sec or less

Into…

Part 2)

8 Rounds (4 rounds each)
15 Clean & Jerks 95/65 (light and fast!)
51 Doubles / / Jump Rope (:45 cap)

Ideal round time = 2 min or less

Into…

Part 3)
Max Cal Row in remaining time (YGIG Style - sharing a rower!)
*Score will be total cals on the rower!
*ideal time spent on rower between 2min and 10 min as a team!

WORKOUT

AMRAP 12
Buy in: 400m Run…
Then with remaining time :
AMRAP
2-4-6-8-10… +2 and so on!
Burpee Pull Up / / C2B
4-8-12-16-20… +4 and so on!
DB Box Step Overs (2x50/35) 20” box for all :)

STRENGTH
Bench Press (25 Min)
10x5
*Aim for a new set every 90 sec - 2 min
*Start first set around 50% of 1RM
*Add weight (aprox 5% of 1RM) every 2 sets
*Aim for the last 3 sets to be challenging, but not failure!

PARTNER WARM UP WORKOUT

*Teams of 2

*Alterate FULL Rounds

AMRAP 8

6 Single DB Devils Press 50/35#
50ft SIngle Arm Overhead Walking Lunge 50/35#
30 Crossover Singles / / Single Unders

MAIN PARTNER WORKOUT

*Teams of 3

*YGIG Style for Clean & Jerks and Ski

AMRAP 25

45 Clean & Jerks 135/95

15 Synchro Burpees

60/50 Cal Ski

200m Synchro Run

Lazar Dukic Memorial WOD
*last performed: 7-29-25

Ps. This is a HERO workout - so considering trimming down the gymnastics volume!

For Time:

Part 1)

3 Rounds:

30/24 Calorie Row

10 Bar Muscle-Ups / /Variation

Rest 3 minutes

Part 2)

3 Rounds of:

30/24 Calorie Row

15 Strict Handstand Push-Ups / /DB Z Press / / Pike SHSPU

Rest 3 minutes

Part 3)

3 rounds of:

10 Bar Muscle-Ups / / Variation

15 Strict Handstand Push-Ups / / DB Z Press / / Pike SHSPU

*40 MIN CAP

PARTNER STYLE STRENGTH “WORKOUT”
4 Rounds (Rest as needed between rounds)
50ft Walking Lunge (add weight if needed!)
100ft Sled Push (90/60# added weight* but go off of feel!)
15/12 Cal Echo Bike Sprint (:45 sec cap)
*Rest at least 2 min between sets!

STRENGTH
Every 2 Min for 12 Min (6 sets)
2 Deadlifts @ 80-85% of 1RM

CASH OUT
1 mile recovery jog (or 10 min walk / jog)

SKILL

Coach led banded + empty Bar Warm Up
Into..
EMOM 3 (with an empty bar)
3 High Hang Snatch + 3 Hang Snatch + 3 Snatch
*your choice of power or squat for all reps — emphasis on speed underneath!

STRENGTH (part 1) 10 Min

1x [ 1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat ]
1x [ 1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat ]
1x [ 1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat ]
1x [ 1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat ]
1x [ 1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat ]

*Aim to start first set around 50% of 1RM Snatch
*After the first set, build as able using the heaviest weight you can for remaining sets!
*Rest as needed between sets — new set every 90 sec to 2 min is ideal.

STRENGTH (part 2) 10 Min

Power Snatch 5x1
Use the heaviest weight you can for each set.
Rest as needed between sets — new set every 90 sec to 2 min is ideal.

WORKOUT / / CASH OUT
3 Rounds:
10 Lateral Burpee over bar
20 Overhead or Front Squat 75/55
*10 Min Cap

WORKOUT

AMRAP 7
12/9 Cal Ski
4 Wall Walk (50ft HSW)

Rest 3 Min

AMRAP 7
12 Toes to Bar
6 Burpee Box Jump Over 24/20”

Rest 3 Min

AMRAP 7
12 DB Thrusters (2x50/35)
50 Double Unders / / :40 Jump Rope

CORE WORKOUT (part 1)
3 Rounds: (for quality)
:30/:30 Side Plank
:30 Ring Plank
:30 KB Front Rack Hold (you choose the weight!)

CORE WORKOUT (part 2)

Partner Style, teams of 2 — 3 Rounds Each
*Alternate Full rounds

For Quality:
30 Ab Mat Sit Ups
100ft Double DB Overhead Carry*
*prioritize overhead position before weight!

WORKOUT
2-4-6-8-10-8-6-4-2
Strict Chin Ups
150m Run After Each Set

*17 Min Cap

WARM UP PARTNER WORKOUT
2 Rounds:
40 Power Cleans 95/65 *YGIG
20 Synchro Air Squats
30 DB Box Step Overs (2x50/35) 20” *YGIG

*11 Min Time Cap

MAIN PARTNER WORKOUT (16 min total)

AMRAP 8
4 Squats Cleans 185/125 (heavy-ish) *YGIG
8 Synchro Lateral Burpees

Directly into…

AMRAP 8
4 Clean & Jerks 185/125 *YGIG
8 Synchro Lateral Burpees

*No rest between AMRAPS

WORKOUT
Every 5 Min for 20 min (4 Rounds)
21 Toes To Ring
15 Toes to Bar
45 Double Unders / / :45 jump rope
*aim for at least 1 min of rest between rounds.
*Scale reps, and variation to meet the time domain!
POST WORKOUT STRENGTH
Take 15 min to establish a 3 RM Bench Press
*or aim for 3x3 with challenging weight within the 15 minutes!

PARTNER WORKOUT

Part 1)
*Teams of 2, YGIG style
*Alternate Full Rounds
AMRAP 16
20/16 Cal Ski
300ft Farmers Carry (DB or KB — heavy!)

Transition & Rest 1 Min between Parts

Part 2)

*Teams of 2, YGIG style
*Alternate Full Rounds

AMRAP 16
20/16 Cal Row
100ft Bodyweight Lunge

STRENGTH
Front Squat 5x2 @ 85% of 1RM
*Aim for a new set every 2:00-2:30
WORKOUT
5 Rounds for time:
10 Burpee Box Jump or step over 24/20”
15 Front Squat 95/65
20 Alt. DB Snatch 50/35
*20 Min Cap

PARTNER WORKOUT
*Teams of 2
*YGIG Style
For Time:
100/80 Cal Echo Bike
Into…
10 Rounds of “DT” (5 Rounds Each)
*Alternate full rounds!

12 Deadlift 135/95
9 Hang Power Cleans 135/95
6 Push Jerks 135/95

Into…

100 Lateral Burpee Over Bar

SKILL
Pull Up Technique / / Review of kipping and butterfly technique

WORKOUT

Hero Workout “Daniel”

For Time:

50 Pull Ups

400m Run

21 Thrusters 95/65

800m Run

21 Thrusters 95/65

400m Run

50 Pull Ups

*22 Min Cap

PARTNER WORKOUT
*Teams of 2
AMRAP 30

Synchro 400m run
60 Back Squats 96/65 (YGIG)
40 Lateral Burpee Over Bar (YGIG)

Into…

Synchro 400m run
60 DB Front Squats (2x50/35) (YGIG)
80 DB Bench (2x50/35) (YGIG)

WORKOUT
2 Sets:

10-9-8-7-6-5-4-3-2-1
KB Swing 70/53 (heavy)
1-2-3-4-5-6-7-8-9-10
Toes To Bar / / Variation

Rest 2 Min between sets

*24 Min Time Cap

POST WORKOUT STRENGTH (16 min)

take 8-10 min to Build up to a heavy single push or split jerk!

Then complete..

3 sets of 2 @ 85-90% of todays heavy single!

STRENGTH WORKOUT

EMOM 5
2 Power Cleans @ 65% of 1RM

Rest 2 Min

EMOM 5
2 Power Cleans @ 70%

Rest 2 Min

EMOM 5
1 Power Clean @ 75%

Rest 2 Min

EMOM 5
1 Power Clean @80+%

PARTNER WORKOUT
*Teams of 2, Alternate FULL rounds!

Part 1)
AMRAP 16
10 Bench Press 155/105
300ft Farmers Carry (2x50/35 KB or DB’s)

Rest 4 Min Between Parts

Part 2)
AMRAP 16
20 Wall Ball (heavy ball)
10 Shuttle Runs (25ft + 25ft=1 rep)