OUR WORKOUTS

STRENGTH (For Quality)

4 Rounds:

20/16 Cal Row (moderate pace)

5 Bench Press @75% of 1RM

50ft Sandbag BearHug Carry (150/100)

*Rest as needed between movements!

*This does not need to be performed fast

STRENGTH (Pt. 2)

Shoulder Press

7x2 @ 75-80% of 1RM

STRENGTH

Every 2 min for 10 Min (5 Rounds)

3 Front Squats

*Start around 60% of 1RM and build toward a heavy 3 rep for the last set!

WORKOUT

Every 5 min for 20 min (4 Rounds)

10 Shuttle Runs (25ft + 25ft = 1 shuttle run)

15 DB Front Squats (2x50/35)

15 DB Facing Burpee

WORKOUT

“The Chief” Hero Workout 

5 Rounds: (19 Min total)

AMRAP 3

3 Power Cleans 135/95

6 Push Ups

9 Air Squats

REST 1 Min between rounds

PARTNER CASH OUT

*Teams of 2, Alternate full Rounds

AMRAP 9

8 Toes to Bar

50ft Front Rack DB Walking Lunge (2x50/35)

8 Toes to Bar

PARTNER WORKOUT

*Teams of 2, YGIG Style

3 Rounds For Time:

400m Synchro Run

60 KB Swings (heavy) 70/53

80 Wall Balls (heavy) 30/20 

*28 Min Cap

POST WORKOUT STRENGTH

Deadlift 4x1 @ 90+% of 1RM

WORKOUT

EMOM 40 (10 Rounds)

Alternate between…

Min 1) *Chest to Bar Pull Ups / / Pull Ups 

Min 2) 5+ Burpee Box Jump or step overs 24/20”

Min 3) *Power Snatch 95/65 (Aim for TnG reps if possible)

Min 4) 10/8+ Cal Echo Bike (:45 sec cap)

*you choose the reps!

STABILITY / / WARM UP

3 Rounds:

:20 / :20 Side Plank

:10+ L Sit Hold

10/10 Single Leg Banded Glute Bridges

3 Rounds:

10 Lateral Box Step Overs 20”

50/50ft Banded Side Steps

10 Squat Hops

STRENGTH (pt. 1)

EMOM 6

6 Back Squats

*Aim for same weight or heavier than last week!

*This is week 5 of this squat cycle

STRENGTH (pt. 2)

6x5 Shoulder Press at 70% of 1RM

STRENGTH (Pt. 1)

Every 90 Sec for 15 Min

2 Power Or Squat Snatch

*Start light and build to finish around 85% of 1RM

STRENGTH (Pt. 2)

Every 90 Sec for 15 Min

2 Power or Squat Cleans

*Start light and build to finish around 85% of 1RM

PARTNER WORKOUT

*Teams of 2

*YGIG Style

AMRAP 24

50/40 Cal Row

60 Front Squats 115/85

50/40 Cal Row

60 Push Press 115/85

50/40 Cal Row

60 Toes to Bar

SATURDAY WORKOUT

AMRAP 12

Buy in:

5 Rounds

10 Pull Ups

20 Air Squats

Into… Max rounds and reps in remaining time:

5 Bar Muscle Ups / / C2B

10 Thrusters 95/65

REST 10 Min

Part 2)

For Time:

5 Rounds

8 Power Snatch 95/65

6 Burpees Over the Bar

SKILL

*Coach led review of all movements!

PRACTICE

Every 90 Sec for 13:30 (3 Rounds)

Alt. Between..

A) *Rope climb / / Practice

B) Jump Rope / / doubles / / crossovers

C) Handstand Hold / / Shoulder taps/ Free standing HS Hold

*Spend time practicing, refining or learning a new skill - does not need to be a capacity builder!

STRENGTH

Every 2 Min for 10 Min (5 Rounds)

1 Pause (2 sec hold in receiving position) Jerk + 1 Jerk (split or push) @ 75%=+ of 1RM

PARTNER WORKOUT

*Teams of 2,

*YGIG Style, Split the reps!

3 Rounds:

AMRAP 7

50/40 Cal Row

10 Sandbag Over shoulder 150/100

20 Sandbag Bearhug Squat 150/100

In Remaining time: Max Reps Toes to Bar

Rest 3 Min between rounds!

WORKOUT

4 sets:

AMRepsAP 3 Min

400m Run / / 2:30 Cap

In remaining time: Max Cal Echo Bike

REST 3 MIN Between Sets

POST WOD STRENGTH

Tempo Deadlift 6x2 @ 75-85% of 1RM

(3 sec descent on the way down)

BECCA’S BIRTHDAY BANGER WORKOUT

AMRAP 26

10 Pull Ups

15 DB Bench Press (2x50/35)

26 Wall Ball 20/14

*EVERY 2 Min, starting on 0:00 perform 3 wall walks :)

STABILITY

3 Rounds: (10 min cap)

:20 / :20 Copenhagen plank

5/5 single leg Heel elevated ATG Squat

10/10 Single Leg Barbell Deadlift (Light)

STRENGTH (pt. 1)

EMOM 6

6 Back Squats @ 50-60% of 1RM

*Or Slightly heavier than your last EMOM 6

STRENGTH (pt. 2)

Every 90 Sec for 10 Rounds (15 Min)

3 Position Power Clean

*First Rep starts at high hang, second Rep at knee, third Rep from the floor

*aim to connect all reps together

*Start moderate and build steadily over the 10 rounds

GUS BIRTHDAY WORKOUT (PARTNER STYLE)

*Teams of 2

AMRAP 27

8 Synchro Single Arm DB Devils Press 50/35

2 Power Cleans 185/125 (YGIG Style)

20 Cal Echo Bike (YGIG Style)

25 Partner Pass Wall Balls 20/14 (performed together)

STABILITY

AMRAP 15 (For Quality)

:20 / :20 Side Plank

50ft Farmers Carry (KB/DB’s Heavy!)

:30 Ring Plank

50ft Sandbag BearHug Carry (Moderate)

:10+ Handstand Hold 

WORKOUT

For Time: (15 Min Cap)

100 Bench Press 135/95

*3 Sandbag Over Shoulder 150/100 every time you break on bench!

*Scale bench weight up or down so that you can finish all 100 reps within 7-10 Sets and within the 15 min cap!

WORKOUT

EMOM 40 (10 Rounds)

Alternate between…

Min 1) :30 Double Unders / / Jump Rope

Min 2) 50ft DB Front Rack Walking Lunge (2x50/35)

Min 3) 150m Run

Min 4) *Toes to Bar

*You choose the reps on Toes to Bar!

PARTNER WORKOUT

*Teams of 2, YGIG Style

*Alternate full rounds

AMRAP 20

15 Wall Balls 20/14

2/2, 4/4, 6/6…adding two reps each round to

Lateral Burpee over DB

Single Arm Hang DB Clean & Jerk 50/35

*partner A does 15 wall balls, then 2 burpee and 2 c&j’s. Partner B does 15 wall balls, then 4 burpees and 4 c&j’s. And so on… adding 2 reps each round.

POST WOD STRENGTH

Every 90 sec for 10 Rounds (15 Min)

2 Power or Squat Cleans

*Start light and build in weight!

Lazar Dukic Memorial WOD

For Time:

Part 1)

3 Rounds:

30 Calorie Row

10 Bar Muscle-Ups / /Variation

Rest 3 minutes

Part 2)

3 Rounds of:

30 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

STRENGTH

EMOM 6

6 Back Squats @ 50-60% of 1RM

*This is the 3rd week! Aim to use the same weight or slightly heavier than your last session(s)

WORKOUT

“Mini Tri”

10 Min Max Distance Row

10 Min Max Distance Echo Bike

10 Min Max Distance Run / / Ski Erg

*Keep this zone 2, or get after it! (Or a bit of both!)