OUR WORKOUTS

SATURDAY WORKOUT

30 Clean & Jerks 135/95

800m Run

30 Thrusters 115/85

800m Run

30 Power Snatch 95/65

PARTNER WORKOUT

10 Rounds (5 Rounds Each) (22 min Cap)

10 Double DB Deadlifts (2x50/35)

10 Double DB Walking Lunges (held at side) (2x50/35)

200m Run

MAIN WORKOUT

AMRAP 14

15/12 Cal Echo Bike

10 Pull Ups / C2B / Bar Muscle Up

WORKOUT

Every 2 Min For 30 Min (5 Rounds)

Alternate Between…

A) 30/24 Cal Ski

B) 10+ SHSPU / / Z Press / / Pike Push Up

C) 10+ Front Squats 135/95

WARM UP / STRENGTH

TABATA (:20 Work / :10 Rest) 8 Rounds (4 min total)

Hollow Rock / Hollow Hold or Tuck Hold

*making it all 8 rounds in a true hollow position is elite! So scale as needed!

STABILITY

AMRAP 10 (For Quality)

10/10 Single Leg Split Squats (slow tempo descents)

10 Double DB Sumo Deadlifts

10 Banded Glute Bridge

10 Alt. Cossack Squats

STRENGTH

5 Rounds For Quality:

15 Banded Strict Pull Ups (THICK band!) / / or Ring Row (aim for UBK / 2 or less sets)

50ft Double DB / KB overhead carry (moderate)

CASH OUT

5 Min Rope Climb Practice

Pull to Stand / Leg Wraps / Rope Climb

STRENGTH (pt. 1)

EMOM 6

6 Back Squats @50-60% of 1RM 

(Or slightly heavier than last Tuesday!)

WORKOUT

EMOM 10

3 Power Snatch 95/65

20 Double Unders / / :20 of jump rope

STRENGTH (pt. 2)

Take 10 min to build toward a heavy Snatch rep!

*Does not need to be a 1RM - go off of feel today!

PARTNER WORKOUT

*Teams of 2, YGIG Style

2 Rounds For Time:

100 Push Press 75/55

50 BBJO 24/20”

100 KB Swing 53/35

*27 Min Time Cap

CASH OUT

Every 4 Min for 12 Min (3 Rounds)

30/24 Cal Row

20 DB Bench (2x50/35)

*Go fast! Aim to finish each round by 2:00-2:30

WORKOUT

4 Rounds:

AMRAP 3

4 C2B / / Bar Muscle Up / / Pull Ups

5 Power Snatch 115/85

6 Box Jump Over 24/20”

REST 3 MIN

PARTNER CASH OUT

AMRepsAP 6 

Squat Clean Thruster 155/105

STABILITY

AMRAP 10 (For Quality)

5+ Nordic Curls

:10+ L Sit

50ft/50ft KB/DB Suitcase Carry

:30 sec of Free Standing HS Practice

STRENGTH

Deadlift

7x1 @80+% of 1RM

*start your first set at 80% and build steadily over the 7 sets toward a heavy single for today!

WORKOUT

AMRAP 9

21 Toes to Bar

15 Box Step Overs 20”

Rest 5 Min

AMRAP 9

21 Wall Ball 20/14

15/12 Cal Echo Bike

Rest 5 Min

AMRAP 9

21 Double DB Hang Clean & Jerk (2x35/25)

200m Run

CAPACITY BUILDER WORKOUT

3 Rounds (12 min)

Min 1) 15/12+ Cal Ski

Min 2) Max Reps Pull Ups

Min 3) 15/12+ Cal Row

Min 4) Max Reps Hand Release Push Ups

PARTNER WORKOUT

*Alternate full rounds!

*Teams of 2

AMRAP 16

40 Crossover Singles / / Single Unders

8 Single Arm DB Devils Press 50/35

50ft Single Arm DB Overhead Walking Lunge 50/35

STRENGTH (pt. 1)

EMOM 6

6 Back Squats

*use the same weight for each round

*aim to use 55-60% of 1RM Back Squat

STRENGTH (pt. 2)

10 Minutes to build to a heavy power clean rep!

WORKOUT

EMOM 10

3 Power Cleans @ 60-70% of 1RM

*these can be touch and go style, or singles!

STRENGTH (pt. 1)

5 sets of 5-10 Bar Dips

*Add weight / Slow tempo as needed

*Rest 1-1:30 between sets

STRENGTH (pt. 2)

5 sets of 5-10 Strict Pull Ups

*Add weight / Slow tempo as needed

*Rest 1-1:30 between sets

WORKOUT

For Time:

10 Rounds

5 Push Jerks @ 65% of 1RM

200m Run

*20 Min Cap

PARTNER WORKOUT “Over-served” 

*Teams of 2, YGIG Style

For Time:

BUY IN: 150/120 Cal Echo Bike

Into…

60 Squat Snatches 135/95

60 Toes to Bar

40 Wall Walk

40 Double DB Hang Clean & Jerks (2x50/35)

*36 Min Cap

WARM UP / / SKILL

Muscle Up Skills and Drills

SKILL / / CAPACITY

Every 2 Min for 10 Min

*Bar or Ring Muscle Up Practice

*Scale toward a strict strength movement as needed (Pull Up / / C2B Capacity)

WORKOUT

Every 3 Min for 15 Min (5 Rounds)

10 Pull Ups

15 Box Jump Over / Step Over (24/20”)

20 KB Swing 53/35

WORKOUT

AMRAP 10

4 Sandbag Over Shoulder 150/100

5 Bench Press  155/95 (moderate weight)

60 Double Under / / Jump Rope

REST 10 Min Between

AMRAP 10

10 Deadlift 185/125

20 Air Squat

150m Run

PARTNER WARM UP WORKOUT

*Teams of 2, alternate full rounds!

AMRAP 15

20/15 Cal Row

20 V Ups

20 DB Push Press (2x35/35)

MAIN WORKOUT

*Retest from…

Part 1) 0:00-10:00

1 Mile Run For Time

Part 2) 10:00-20:00

100 Burpees For Time

Part 3) 20:00-30:00

1 Mile Run For Time

*Score is mile 1, burpee time, and 2nd mile time!

*Aim To finish burpees in the same time as 1st mile time

*Scale running distance/ burpees as needed to ensure some rest is had between parts.

WORKOUT

EMOM 28 (7 Rounds)

Min 1) :40 Ski / / Row

Min 2) 2+ Wall Walk / / HS Walk

Min 3) :40 Echo Bike

Min 4) 10 Thruster 115/85

STABILITY

3 Rounds / / 10 Min Cap

10 Banded SOTS Press (X Over Sym. / / Snatch Grip)

10 Snow Angels (X Over Sym.)

10 Muscle Snatch (empty bar)

5 Snatch Balances (empty bar)

5 Overhead Squats (empty bar)

STRENGTH (pt. 1)

Every 90 Sec for 5 Rounds

1 Hang Squat Snatch + 2 Overhead Squat

*Keep weight moderate weight and hang snatch fast!

*Aim for this to be a warm up / primer for part 2.

STRENGTH (pt. 2)

EMOM 20

Sets 1-10: Perform 2 Snatches (power or squat) @ 70-75% of 1RM

Sets 11-20: Perform 1 Snatch (power or squat) @ 80-85% of 1RM

PARTNER WARM UP

*Teams of 2

AMRAP 10

15 Synchro Air Squat

20 Synchro Ab Mat Sit Ups

30/24 Echo Bike (YGIG Style)

40 Hang DB Snatch 50/35 (YGIG Style)

MAIN WORKOUT

*Teams of 2, YGIG Style

For Time:

100 Power Cleans 135/95

100 Lateral Burpees Over Bar

100 Toes to Bar

100 Front Squat 135/95

*25 Min Cap

STRENGTH

“Put on Hold”

AMRAP 18

100ft KB/DB Farmers Carry (heavy!)

:20 L Sit Hold / / Variation

5 (L) Single Arm DB Push press directly into 50ft Overhead walk (moderate/heavy)

5 (R) Single Arm DB Push press directly into 50ft Overhead walk (moderate/heavy)

:30/:30 Side Plank

WORKOUT

Every 90 Sec for 8 Rounds (12 Min)

12 V Up / / Single Leg V Up

6 Burpee

3 Wall Walk / / Shoulder Tap / / 25ft Handstand Walk