OUR WORKOUTS

SKILL

10 Min Rope Climb warm up and review

WORKOUT

EMOM 28 (7 rounds)

Alt. B/t…

Min 1) 7+ Power snatch 75/55

Min 2) 7+ Bar Facing Burpees

Min 3) *Rope Climb

Min 4) :30 Double Unders / / Singles

STRENGTH

Back Squat

Every 2 Min for 10 Min (5 sets)

2 “heavy” Back Squats (Aim for above 75% of 1RM)

WORKOUT

AMRAP 20

20 Wall Ball 20/14

10 shuttle runs (25ft)

10/10 Single Arm DB Clean & Jerk 50/35

WORKOUT

EMOM 12 (3 Rounds)

Alt. B/T…

Min 1) Max Reps KB Swing 53/35

Min 2) Max Reps Box Jump Over 24/20”

Min 3) Max Reps Pull Ups

Min 4) Rest

POST WORKOUT SKILL

For Quality:

3 Rounds:

10+ Toes To Rings

:30 Ring Plank

3 Wall Walks

10/10 Single Arm DB Press (moderate weight)

90 MIN SATURDAY WORKOUT

Part 1)

Partner Workout 3 Rounds:

*Teams of 2, YGIG Style

600m Run

20 Air Squat

20 Alt. DB Snatch

Part 2)

STRENGTH

Every 2 Min for 14 Min (7 sets)

1 Hang Power Clean + 1 Power Clean + 1 Jerk

*use a heavy weight!

Part 3)

PARTNER WORKOUT “the main workout”

*Teams of 2

*YGIG

AMRepsAP 7 min

Squat Clean Thruster 135/95

WORKOUT

AMRAP 20

30/24 Cal Bike

20 Toes To Bar

10 Bench Press @ 65% of 1RM

STRENGTH

Part 1 / Warm Up:

EMOM 9 (3 Rounds)

Alt. B/T…

Min 1)* HS Hold / HS Walk Practice / Progression

Min 2) *Strict Pull Ups / Strict Chest To Bar

Min 3) 10+ DB Sumo Deadlift (moderate weight)

*You choose the reps

Part 2)

Shoulder Press

7x1 @ 85+% of 1RM

*aim to have all sets at 85% or heavier!

WORKOUT

3 Rounds: (12 min)

Fight Gone Bad Style

Min 1: Max Cal Bike

Min 2: Max Reps Air Squats

Min 3: Max Reps Pull Ups

Min 4: Rest

SKILL

10 Min Review Bar Muscle progressions / regressions

WORKOUT

*A Revamped variant of last week’s capacity builder

EMOM 28 Min (7 Rounds)

Alt. B/T..

1) 15+ KB Swing 53/35

2) 10+ Box Jump Over 24/20”

3) *Bar Muscle Up / or /progression

4) :30 Hollow Hold / Tuck Hold

*you choose the reps!

STRENGTH

Part 1)

Push / or / Split Jerk

5 reps @ 65% of 1RM

3 @ 70%

1 @ 75%

5 @ 70%

3 @ 75%

1 @ 80%

1 @ 85%

1 @ 85+%

1 @ 85+%

Part 2)

Deadlift

10x1

*Find a heavy single for the day!

*No drops - work on your eccentric strength!

*Start @ 65% ish and build incrementally until you reach your “heavy” lift for today.

*does not need to be a 1RM!

STRENGTH

Front Squat

5x2 @ 85% of 1RM

WORKOUT

CF Open WOD 19.1

AMRAP 15

19 Wall Ball 20/14

19 Cal Row

SATURDAY STRENGTH

Every 90 sec For 12 Min (4 Rounds)

Alt. Between…

Station 1: *Sandbag Over Shoulder 150/100

Station 2: *Bench Press (70-80% of 1RM)

*Aim for 3 or more reps (these should be heavy and challenging!)

WORKOUT

For Time:

30-20-10

Hang Power Snatch 75/55

Bar Facing Burpee

Directly into…

800m Run

*13 min cap

WORKOUT

CrossFit Open Workout 20.2

AMRAP 20

4 DB Thruster (2x50/35)

6 Toes To Bar

24 Double Unders

WORKOUT

“White Knuckle”

AMRAP 15

400m Run

12 DB Burpee Deadlift (2x50/35)

STRENGTH / / CASH OUT

For Quality

3 Rounds: (or 17 min)

:10 L Sit

:20/:20 Side Plank

30 Shoulder Tap

10 Ring Push Ups

:20 Sandbag Bear Hug 150/100

:30 Dead hang form pull up bar

HEAVY DAY

Part 1)

Back Squat

5 x 2 @ 85% of 1RM

*Emphasis on speed

Part 2)

Shoulder Press

5 x 2 @ 85% of 1RM

*Emphasis on speed

FINISHER

AMRAP 7

7 Banded Strict Pull Ups (Aim for UBK reps)

7/5 Cal Bike

WORKOUT

EMOM 40 (10 Rounds)

Alt. Between…

Min 1: 15+ KB Swings 53/35

Min 2: 10+ Box Jump Over 24/20”

Min 3: *Toes to Bar

Min 4: 50ft Walking Lunge (add weight IF needed)

STRENGTH

Every 2 Min for 12 Min (6 rounds)

1 Hang Squat Clean + 2 Front Squats

*start at a moderate weight and finish at a “heavy” weight!

WORKOUT

“Forever Singles”

AMRAP 10

4 Hang Power Cleans 115/80

40 Single Unders

4 Push Jerks 115/80

40 Single Unders

4 Front Squats 115/80

40 Single Unders

PARTNER WORKOUT

PART 1:

AMRAP 15

*Teams of 2 / / YGIG

*Partners alternate after each complete round

6/5 Cal Bike

2 Alt. DB Snatch 50/35

*Start at 2 reps, and add 2 reps every round

*Bike Cals never change

PART 2:

*Partner Style / / YGIG

*Teams of 2

FOR TIME:

80-60-40-20

Wall Ball 20/14

KB Swing 53/35

*after each set 400m Run (200m Each)

SKILL

Handstand Drills

Handstand Push Up Scaling

Handstand Walk Drills

STRENGTH

Deadlift 7x1

Set 1) 1 Rep @ 65% of 1RM

Set 2) 1 Rep @ 70%

Set 3) 1 Rep @ 75%

Set 4) 1 Rep @ 80%

Set 5) 1 Rep @ 80+%

Set 6) 1 Rep @ 80+%

Set 7) 1 Rep @ 80+%

WORKOUT

“Diane, and then some!”

Part 1)

21-15-9

Deadlift 225/155

Handstand Push Ups

*Time Cap 10 Min

*At 10 Min begin Part 2)

4 Min Max Distance Handstand Walk / or / Max Rep Wall Walk :)

STRENGTH

EMOM 10

1 Clean & Jerk @ 80% of 1RM

WORKOUT

AMRAP 17

20 Clean & Jerks 95/65

20 Front Squats 95/65

20 Pull Ups

20 Box Jump overs 24/20”

HEAVY DAY

Back Squat 

10x1 77-87% of 1RM

*Aim to keep all sets in this range!

Bench Press

6x4 @75% of 1RM

WORKOUT

CrossFit Open Workout 18.1

AMRAP 20

8 Toes to Bar

10 Single DB Hang C&J 50/35

14/12 Cal Row