OUR WORKOUTS

STRENGTH

Take 15 min to build to a heavy 3RM Front Squat

WORKOUT

AMRAP 12

16/12 Cal Echo Bike

12 Overhead / or / Front Squats 75/55

8 Lateral Burpees over bar

STABILITY

3 Rounds For Quality:

:20 Hollow Hold / / Tuck Hold

:20 Side Plank

:20 Side Plank

:20 Handstand Hold

:20 Active Hang Hold

STRENGTH

5 Sets of:

1 Power Clean + 2 PAUSE Push / or / Split Jerks (2 Sec hold in Jerk receiving position!)

*Build in weight over the 5 sets, BUT maintain the 2 sec pause in your jerk!!

*Start your first set around 60% of 1RM C&J

Warm Up Workout

Every 5 Min for 20 Min (4 Rounds)

500m Row

*Start at a warm up speed for first round, and increase in intensity over the 4 rounds

WORKOUT

3 Rounds For Time:

15 Box Jump Over 24/20”
10 Devils Press (2x35/25#)

50ft DB Walking Lunge (2x35/25# farmers carry style)

Rest 1 Min

Score: Total Time

Time Cap: 15 Min

WORKOUT

Part 1)

AMRAP 7

3/3, 6/6, 9/9, etc…

Hang Power Snatch 75/55

Overhead Squat / or / Front Squat 75/55

30 Doubles / / 60 Singles after each set

REST 3 MIN

Part 2)

AMRAP 7

3/3, 6/6, 9/9, etc…

DB Bench Press 50/35

Toes To Rings / or / Variation

REST 3 MIN

Part 3)

AMRAP 7

3/3, 6/6, 9/9, etc…

Echo Bike Cal

Burpee

STRENGTH PART 1

Every 90 Sec for 5 Rounds:

2 Pause Back Squats (3 sec hold at bottom of squat) @ 50-60% of 1RM

*Goal is to strengthen bottom position / and not compromise at all! Use a load that strengthens your bottom position!

STRENGTH PART 2

Every 2 Min for 16 Min (8 sets)

2 Power (or Squat) Cleans + 1 Clean High Pull @ 70-75% of 1RM Clean 

STRENGTH
(For quality)

4 Rounds:

5-10 Strict Ring Dips

5-10 Strict Chin Ups

5/5 Single Arm Shoulder Press (heavy)

*Rest as needed between rounds

WORKOUT

AMRAP 20

500m Row

15 Push Jerk 155/105

400m Run / / if it’s still Smokey 20/15 Cal Bike

15 Chest To Bar Pull Ups

WORKOUT

EMOM 28 (7 rounds)

Min 1) 15 Wall Ball 20/14

Min 2) *Toes To Bar

Min 3) *Double Under / / Jump Rope

Min 4) 15 KB swing 53/35

*Aim to work less than :40 sec for these movements

*Choose a variation and reps that allow for skill improvement / capacity building!

WARM UP

Extra long lower back and deadlift warm up!

HEAVY DAY

Deadlift Capacity (Session 5 out of 6)

8x5 @ 77% of 1RM

*These are getting heavy!! So add more rest if

you need it!

STRENGTH

“HSPU capacity builder”

EMOM 10

*Perform a HS / or / HSPU variant

WORKOUT

EMOM 12 (4 Rounds)

Alt.. Between:

Min 1) Max Rep Front Squat 95/65

Min 2) Max Rep Lateral Burpee Over Bar

Min 3) Max Rep Cal Row

Part 1)

21-15-9

Burpee Pull Ups

400m Run After Each Set

*13 min Cap

Part 2)

For Quality:

-Accumulate 300ft of bear hug sandbag carry 150/100

-Accumulate 2 min in an L-Sit Hold / or / Variation

15 Min Cap

Part 3)

AMRAP 9

10 Pull Ups

15 Hand Release Push Ups

20 Plate Ground To Overhead 45/35#

STRENGTH

EMOM 7

*Toes to Bar 

*You choose the reps!

WORKOUT

AMRAP 15

Max Distance Row

EMOM Complete 10 Wall Balls 20/14

STABILITY

15 Min hip & knee stability session

STRENGTH (HEAVY DAY)

(30 Min)

Deadlift Capacity (Session 4 out of 6)

8x5 @ 75% of 1RM

*These are getting heavy!! So add more rest if

you need it!

STRENGTH Part 1)

EMOM 16 (4 Rounds)

Min 1) *Strict Pull Ups

Min 2) *Strict Chin Ups

Min 3) Max Time in Chin Over bar Hold

Min 4) Rest

*You choose the reps!

STRENGTH Part 2)

Push or Split Jerk

2-2-2-2-1-1-1-1

Set 1) 60% of 1RM

Set 2) 65%

Set 3) 70%

Set 4) 75%

Set 5) 80%

Set 6) 80+%

Set 7) 80+%

Set 8) 80+%

STRENGTH

EMOM 10

4 Alt. Stepback Lunges (Back Rack)

*you choose the weight

WORKOUT

4 Rounds:

*Each Round For Time

*New Round every 5 min

12 Dumbbell Push Press, 2x50/35 lbs

200m Run

12 Dumbbell Box Step-ups, 2x50/35 lbs, 20/16 in

200m Run

STRENGTH

EMOM 12 (3 Rounds)

Min 1) 5-20 Ring Push Up / or / variation

Min 2) :40 sec Plank Hold

Min 3) 5-20 Toes to Rings / or / variation

Min 4) :20 sec L Sit Hold / or / variation

WORKOUT

*Last Performed 11/30/2021

For Time:

40/30 Cal Bike

20 Bar Facing Burpees

30 Hang Power Cleans 135/95

20 Bar Facing Burpees

40/30 Cal Bike

*10 min target time

*14 min cap

PARTNER WORKOUT

*Split work evenly 

*Teams of 2 

*YGIG Style

AMRAP 20

20 Burpee Pull Ups

10 Thrusters 135/95 (heavy)

20 DB Box Step Ups (2x50/35) 20/16”

40 Cal Row

CASH OUT

800m Partner Run upon finishing AMRAP!

Part 1)

Session 1 of our HSPU / overhead Capacity Builder:

Every 2 Min for 12 Min (6 Rounds)

Handstand Push Up / / Shoulder Press

*The goal is to build your capacity with strict, Kipping, and/or deficit / OR / to earn your very first HSPU!

Part 2)

(25 min)

(Session 3 out of 6) Deadlift Capacity Builder

8x5 @ 72% of 1RM

WORKOUT

EMOM 28 (7 Rounds)

Alt. B/T… 

Min 1) *BMU / / Pull Ups

Min 2) 50 Double Under

Min 3) *3 Power or Squat Snatch

Min 4) 7 Bar Facing Burpee

* You choose the reps / load to build your capacity!

WORKOUT

For Time:

20 Back Squats @ 55% of 1RM

8000/6000m Echo Bike

20 Back Squats @ 55% of 1RM

CORE WORKOUT

Part 1)

4 Min Side Plank Tabata (8 Rounds of :20 Plank/ :10 rest)

*Alt. sides every round!

4 Min Ab Mat Sit Up Tabata (8 Rounds of :20 Plank/ :10 rest)

Part 2)

For Time:

100 Knee Raises

*Every time you drop from the bar complete 10 Hand Release Push Ups

*10 Min Time Cap

WORKOUT

EMOM 12 (4 Rounds)

Min 1) 50ft Double DB Front Rack Walking Lunge

Min 2) 10-15 Burpees

Min 3) 10 Double DB Snatches