OUR WORKOUTS

STABILITY

3 Rounds For Quality:

5/5 Overhead Box T Spine Rotation

3/3Half Kneeling T Spine Rotation

:30 of Prone Swimmers (slow)

3 Rounds For Quality:

5 banded high pull

5 banded shoulder press

5 banded pull down

3 Rounds For Quality:

50ft/50ft Single Arm DB Overhead Walk

25/25ft KB/DB Suitcase Carry

:30 Ring Plank

WORKOUT

AMRAP 12

12/9 Cal Echo Bike

15 KB Goblet Squat 53/35

12/9 Cal Echo Bike

15 KB Swing 53/35

12/9 Cal Echo Bike

15 Russian KB Swing 53/35

WORKOUT

Part 1)

3 Rounds:

10 DB Push Press (2x50/35)

100ft DB Farmers Carry

*8 min cap

Part 2)

30-20-10

Cal Row (24/16/8 Cals for ladies)

Front Squat 95/65

*12 min cap

Part 3)

3 Rounds:

50ft DB Front Rack Lunges (2x50/35)

50 Double Unders

*8 min cap

*2-5 Minute of rest between each part

STRENGTH (For Quality)

6 Rounds:

200m Run

Max L Sit Hold

11 min cap

STRENGTH (Part 2)

Every 2 Min for 12 Min (6 sets)

3 Tempo Bench Press (3 sec down, 1 sec hold, FAST up!) stay between 50-65% for all sets

CASH OUT (capacity builder)

EMOM 7

*Pull Ups

*you choose the reps!

HEAVY DAY

PART 1:

EMOM 5

3 Deadlifts @ 70% of 1RM

EMOM 5

2 Deadlifts @ 75% of 1RM

EMOM 5

1 Deadlift @ 80% of 1RM

Part 2:

Back Squat 5x5 @ 70-75% of 1RM

*Aim to complete a set every 2 min

WORKOUT
For Time:

BUY IN: 400m Run / or / 30/24 Cal Echo Bike

30 Power Cleans 135/95

15 Bar Facing Burpees

20 Front Squats 135/95

15 Bar Facing Burpees

10 Squat Cleans 135/95

15 Bar Facing Burpees

CASH OUT: 400m Run / or / 30/24 Cal Echo Bike

WORKOUT

AMRAP 6

9/7 Cal Ski

7 Toes to Bar

REST 4 MIN

AMRAP 6

12/9 Cal Row

7 DB Bench (2x50/35) “should feel heavy”

REST 4 MIN

AMRAP 6

10 Thrusters 45/35 (empty bar)

4 Shuttle Runs (50ft)

EMOM 40

Min 1: 12+ Alt. DB Snatch 50/35

Min 2: 10/8 Cal Bike

Min 3: *Chest to Bar Pull Ups

Min 4: *Handstand Hold / SHSPU / HSPU / HS Walk

*you choose the reps / / and Variation

STABILITY

3 Rounds For Quality

:15/:15 Copenhagen plank

5/5 Elevated Single Leg Glute Bridge (one foot on bench)

5/5 Slow Tempo Single Leg Split Squat

:30 Ring Plank

STRENGTH

10 Sets:

4 Alt. Step Back Lunges (back rack)

6 DB Sumo Deadlifts

*Aim for a moderate weight for all sets of lunges

*Sumo DL’s should feel “easy”

*rest as needed between sets

*16 minute overall time cap

WORKOUT

AMRAP 14

Max Rep Box Step Ups 24/20”

*Every 2 min starting at 0:00 perform 5 BBJO’s

WARM UP

Tabata (4 min of :20 on/ :10 off)

Crossover Singles

SKILL / STRENGTH

EMOM 9 min (3 Rounds)

Min 1: *Strict Pull UPs

Min 2: *L Sit

Min 3: 5+ Nordic Curls

*You choose the reps to build strength and capacity!

WORKOUT
AMRAP 10

10 Deadlifts 225/155

20 Wall Balls 20/14

PARTNER WARM UP

-Partner 9/11 Memorial Row

-YGIG Style

-Sharing a rower

Accumulate 911 meters as a team!

SNATCH DAY!

Part 1: (Warm Up)

EMOM 9

*use an empty bar or PVC for all reps

EMOM 3

5 Snatch Push Press (off back)

EMOM 3

5 Snatch Balance

EMOM 3

5 “Tall snatch”

Part 2:

EMOM 5

1 Snatch + 1 Hang Snatch

*stay around 70% of 1RM Snatch

*Use crash pads as needed!

REST / SET UP for next EMOM as needed

EMOM 10

1 Snatch

*stay around 70-80% of 1RM

*Aim to move the bar quickly and properly before increasing weight!

*Use crash pads as needed!

WORKOUT

AMRepsAP 4 Min

Wall Walks

Rest 4 Min

AMRepsAP 4 Min

Toes To Bar

Rest 4 Min

AMRepsAP 4 Min

Thrusters 95/65

REST 4 Min

PARTNER CASH OUT

*Teams of 2, YGIG Style

AMRAP 12

30/24 Echo Bike Cals

30 Burpee Pull Ups

WORKOUT

AMRAP 9

6 Shuttle Runs (50ft)

9 DB Deadlift (2x50/35)

6 DB Hang Clean “

3 DB Shoulder to Overhead “

Post WOD STRENGTH

EMOM 15

1 Power Clean @70-80+% of 1RM

*Start at 70% and build over the 15 sets as needed

STRENGTH

Every 2 Min for 12 min (6 Rounds)

1 Slow Tempo Front Squat (31X1) + 3 Front Squat @ 60-65% of 1RM

WORKOUT

3 Rounds:

*Performed Fight Gone Bad Style

Min 1) 50Ft Front Rack DB/KB Walking Lunge (2x50/35)

Min 2) Max Rep Box Jumps 24/20”

Min 3) Max Rep Wall Balls (20/14)

Min 4) Max Rep Crossover Singles

Min 5) REST

STABILITY

3 Rounds / / or 15 Min For Quality:

:30 Sand Bag Bear Hug hold (heavy)

:30 Ring Plank

:30/:30 Side Plank

:15 L Sit Hold

50ft/50ft Single DB Overhead Walk (heavy)

STRENGTH (part 1)

Take 10 Min to build to a heavy single Rep Shoulder Press

STRENGTH (part 2)

Take 10 Min to build to a heavy single Rep Deadlifts (no drops today)

*these can be heavy 1RM’s or just the heaviest weight you feel comfortable at today!

Pike13 Website Down until 9pm PST 09/04/23

WORKOUT

AMRAP 10

7/5 Strict Pull Up

15/12 Cal Row

Rest 2 Min B/T AMRAP’s

AMRAP 10

10 DB Bench (2x50/35)

12/10 Cal Bike

Rest 2 Min B/T AMRAP’s

AMRAP 10

15/12 Cal Ski

20 Air Squats

PARTNER WORKOUT

*partners share the same machines

*Teams of 2

*YGIG Style

For Time:

150/120 Cal Ski

100 V Up

120/100 Cal Echo Bike

100 Burpee’s

150/120 Cal Row

*35 Min Cap

STRENGTH

Every 2 Min for 12 Min (6 Rounds)

6 Bench Press @ 65% of 1RM

*Perform 3 Slow Tempo Ring Dips right after each set!

WORKOUT

EMOM 15

5 Pull Up

10 Push Up

15 Squat

STRENGTH

EMOM 10

4 Alt. Step Back Lunges (back rack)

*use a moderate weight today!

SKILL

AMRAP 10

50ft Single Arm DB Overhead Walking Lunge

200m Run

3 Wall Walks

*use a DB weight that allows for perfect overhead position

WORKOUT

AMRAP 10

30-20-10

V Up

KB Swing 53/35

Box Jump Over 24/20”

STABILITY

10 min Coach Led Hip & Shoulder stability

SKILL

Bar Muscle Up Review

WORKOUT

AMRAP 15

15/12 Cal Row

9 Front Squat 95/65

6 Bar Muscle Up / / or Variation

HEAVY DAY

SKILL (9 min)

*No rest b/t EMOM’s

*use an empty bar to work proper positioning

EMOM 3

7 Snatch Push Press

EMOM 3

3 Snatch Balance

EMOM 3

3 Overhead Squat (3 sec descents)

STRENGTH (part 1)

Every 90sec for 5 Rounds

2 Overhead Squats (60-70% of 1RM / / or moderate weight)

STRENGTH (part 2)

EMOM 10

1 Hang Squat or Power Snatch (moderate-heavy / / 70+% of 1RM)

STRENGTH (part 3)

3x3 Snatch Pull FOR SPEED!!

*use 100% of 1RM snatch!