OUR WORKOUTS

STRENGTH

EVERY 90 sec for 8 Rounds:

1 Clean Pull + 1 Hang Power Clean + 1 Jerk

*start at 65% of 1RM clean & jerk and build over the 8 sets!

STRENGTH (Part 2)

Bench Press

5x3 @ 70-75+% of 1RM

SKILL

EVERY 90 Sec for 6 Rounds

ALT. B/T…

Station 1: Rope Climb Practice

Station 2: Handstand / Handstand Walk

*Work perfect foot wraps and proper descents BEFORE progressing to tall ropes!

WORKOUT

AMRAP 10

1-2-3-4…etc +1

Shuttle Run (50ft)

3-6-9-12…etc +3

Burpee Pull Up

CASH OUT

Max Reps Double Unders in 2:30

STRENGTH

*Accumulate 2 min in an L Sit / or / L Sit Variation

*complete 10 burpees after every hold until all 2 minutes has been accumulated:)

WORKOUT

4 Rounds:

12/10 Cal Row

6 DB Front Squats (2x50/35)

Into…

4 Rounds:

10/8 Cal Echo Bike

3/3 Single Arm DB overhead lunge steps (1x50/35)

Into…

4 Rounds:

200m Run

6 DB Hang Clean & Jerk (2x50/35)

*25 Min Cap

SATURDAY WORKOUT

For Time:

50 Deadlifts 185/125

50 Hang Power Cleans 155/105

50 Front Squats 135/95

50 Push Jerk 115/80

*Every 2 min starting 0:00 complete 20 doubles until all barbell reps have been completed

*scale the weight as needed so that you have a descending weight pattern.

*20 min cap

STRENGTH DAY

PART 1:

Snatch high Pull

3x3 @ 100% of 1RM Snatch

*Perfect Positions need to be maintained!

PART 2:

E90Sec for 5 Rounds (7:30)

2 Snatch Balances into power or squat position

*Aim To start first set @ 50% of 1RM and build over the 5 rounds to something “heavy”

PART 3:

E90Sec for 10 Round (15 min)

2 Hang Snatch (Power or squat)

*stay below 80% of 1RM for all sets

*Athlete choice: 1) Maintain same weight / or / 2) build steadily to a heavy 2 Rep 

WORKOUT

EMOM 40

Alt. B/T…

Min 1: 15 Lateral Box Jump Overs 24/20”

Min 2: 150m Run

Min 3: 15+ Wall Ball 20/14

Min 4: *Toes to Bar

*You choose the reps!

FRIENDLY 5K RUN

*30 Min Time Cap

*Aim to use “south” mile route

WORKOUT

AMRAP 18

500m/400m Row

30 Hand release Push Ups

30 Ab Mat Sit Ups

30/24 Cal Echo Bike

30 DB Deadlifts *

30 DB Push Press*

*You choose the weight!

MIDLINE STABILITY

2 Rounds:

:45 Ring Plank

:15 L Sit / / Or Variation

THEN…

2 Rounds:

5 Nordic Curls

:30 Banded Glute Bridge HOLD

:30 Superman hold

:30 Hollow Hold

STRENGTH

EMOM 20

2 Hang Squat Cleans

*Aim to stay below 65% of 1RM (Pace for 40 hang squat cleans / / the first few minutes should feel easy!)

PARTNER WARM UP

-Teams of 2

-YGIG, partners switch after completing a full set

2 Sets (Each)

12-9-6

Toes to Ring / / or Variation

Box Jump Over 24/20”

*2 Min Time Cap per set

SKILL WORKOUT

AMRAP 7

1,2,3, +1…etc

Wall Walk

10,20,30 +10…etc

Crossover Singles

MAIN WORKOUT

For Time:

21 Hang Power Snatch 95/65

21 Bar Facing Burpees

15 Overhead Squats 95/65

15 Bar Facing Burpees

9 Squat Snatch 95/65

9 Bar Facing Burpees

SKILL

Bar Muscle Up Practice

WORKOUT

EMOM 30 (6 Rounds)

Min 1) *Touch N’ Go Power Cleans 95/65

Min 2) 10+ Burpee Over Bar

Min 3) *Pull Ups / C2B / Muscle Up

Min 4) *Front Squats 95/65

Min 5) Rest

*Choose your own reps to build capacity 

STRENGTH

5x2 Tempo Back Squats @ 65-75% of 1RM

*3 sec SLOW descent, then FAST on the way up

*stay between 65-75% and go off of feel based on how difficult the tempo is to maintain.

*Between each set, during your “rest” complete; 10 DB Sumo Deadlifts at a moderate weight

WORKOUT

AMRAP 15

100ft Walking Lunge (no weight)

400m Run

20 Toes to Bar

STRENGTH

Deadlift

5x1 @ 85-90% of 1RM

*No drops today :(

*complete 5 “tall” box jumps for quality and for height during your “rest” between sets!

*stack bumper plates on boxes as needed to get to a height that feels “tall” but not maximal.

STAMINA

3 Rounds For Quality:

:60 Ring Plank *scale down to :30 if needed

100ft (50/50ft) Overhead single arm DB carry for max load (arm must be held straight with a neutral neck)

SKILL

3 Min max distance handstand walk (in 25ft increments)

*Scale to 100 reps for time of shoulder taps in handstand or accumulate shoulder taps in plank position for 3 minutes!

STRENGTH

Part 1: Shoulder Press

7x1 @80-85% of 1RM

Part 2: Bench Press

7x1 @ 80-85% of 1RM

WORKOUT

Tabata (8min)

8 Rounds:

:20 Double Under

:10 Rest

:20 V Up

:10 Rest

CASH OUT

EMOM 5

*Strict Pull Ups

*choose reps / / add weight if needed (DB between legs)

STRENGTH

EMOM 10

2 Pause Front Squats (pause for 2 sec at bottom)

*keep all sets below 60%of 1RM

PARTNER WORKOUT

For Time:

*Teams of 2

*Both partners work at the same time, but on different movements

*Teams May partition reps anyway

150 Wall Ball 20/14

150 Alt. DB Snatch 50/35

200/160 Cal Row

*24 Min Time Cap

PARTNER WARM UP

Coach Led

PARTNER WORKOUT

*Teams of 2

*Partner 1 completes a round of “DT”

1 Round of “DT” consists of:

12 Deadlift 155/105

9 Hang Power Clean 155/105

6 Push Jerk 155/105

*Partner 2 acquires echo bike calories while Partner 1 works.

*Complete 5 Rounds EACH of “DT”

*Score = total time for 10 Rounds of “DT” & total calories completed

SKILL

*10+ min coach led shoulder stability + mobility

STRENGTH

Part 1:

AMRAP 12

1 Min KB Farmers Carry (walking, in 50ft increments)

:10 L Sit

:20 Handstand Hold

:30/:30 Side Plank

Part 2:

3 Rounds:

50/50ft Single Arm Overhead DB Carry

50/50ft Single Arm DB suitcase carry

:30 Hollow Hold / / Tuck hold

:30 Active Hang on Pull Up bar (scale to max time in active hang if :30 isn’t achievable)

STRENGTH

Spend 15 min building to a heavy 1 Rep Deadlift!

*control your descent to prevent “drops”

WORKOUT

2 Rounds:

20 Deadlifts 225/155

50 Double Unders

20 Toes to Bar

50 Double Unders

20 DB Bench Press (2x50/35)

50 Double Unders

20 DB Push Press (2x50/35)

50 Double Unders

*Rest 3 Min Between Rounds

*Target sub 8 min rounds

*24 Min Overall Time Cap

STRENGTH

Back Squat

Every 2 Min for 12 Min (6 Rounds)

3 Back Squats @ 80% of 1RM

WORKOUT

Last Retests: 12/1/2021 & 2/16/2021 & 4/28/2021

For Time:

40/30 Cal Echo Bike

20 Bar Facing Burpee

30 Hang Power Clean 135/95

20 Bar Facing Burpee

40/30 Cal Echo Bike

*13 Min Time Cap

STRENGTH

EMOM 9 (3 Rounds)

Min 1: Ring Dip

Min 2: L Sit

Min 3: Handstand Hold / / Handstand Walk Practice

*Choose the reps / duration to build your capacity in each movement!

WORKOUT

AMRAP 18

500/400m Row

30 Ab Mat Sit Ups

30 V Ups

20 Hand Release Push Ups

20 Handstand Push Ups / / or Variation

100 Double Unders 

WORKOUT

3 Rounds:

21/16 Cal Echo Bike

15 Toes To Bar

9 Overhead Squats 95/65

Directly Into…

3 Rounds:

21/16 Cal Echo Bike

15 Pull Ups

9 Thruster 95/65

*25 Min Cap