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!
Read MoreMIDLINE 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!)
Read MorePARTNER 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
Read MoreSKILL
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
Read MoreSTRENGTH
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
Read MoreSTRENGTH
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!
Read MoreSTRENGTH
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)
Read MoreSTRENGTH
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
Read MorePARTNER 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
Read MoreSKILL
*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)
Read MoreSTRENGTH
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
Read MoreSTRENGTH
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
Read MoreSTRENGTH
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
Read MoreWORKOUT
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
Read MoreHEAVY DAY
Part 1:
Deadlift
5-3-1-7-7-7-7
5 Reps @ 65% of 1RM
3 Reps @ 75%
1 Rep @ 85%
7 Reps @ 70%
7 Reps @ 70%
7 Reps @ 70%
7 Reps @ 70%
Part 2:
Front Squat
5-3-1-7-7-7-7
5 Reps @ 65% of 1RM
3 Reps @ 75%
1 Rep @ 85%
7 Reps @ 70%
7 Reps @ 70%
7 Reps @ 70%
7 Reps @ 70%
Read MoreWORKOUT
Part 1)
“Warm Up Workout”
21-15-9
KB Swing 53/35
Push Press 75/55
*5 Min Time Cap
Part 2)
2 Rounds:
30 Wall Ball 20/14
20 Pull Ups / / Variation
10 DB Devils Press (2x50/35)
30 Wall Ball 20/14
20 Pull Ups / / Variation
10 Alt. DB Front Rack Lunges (2x50/35)
*23 Min Time Cap
Read MoreSTRENGTH
“Shoulder Stamina”
E90Sec for 7 Sets:
5 Shoulder Press @ 65-75% of 1RM
WORKOUT
Part 1: AMRAP 8
10 Bench Press 135/95
20/16 Cal Row
REST 2 MIN B/T Parts
Part 2: AMRAP 8
20 V Up
200m Run
Read MoreSTRENGTH (30 min)
5 sets:
4 Tempo Sumo Deadlifts
(Fast Up / 3 sec SLOW descent to floor)
Start Moderate and build over the 5 sets
*maintain perfect technique
*make these hard because of proper breath work, proper tension, and a slow tempo - the weight should not be heavy compared to your conventional deadlift)
*Between each set of sumo deadlifts (during your “test” :)
Perform:
5/5 slow tempo split squats (use weight but keep a SLOW tempo descent)
:10 L Sit / / or Variation
:10-:30 Chin Over Bar Hold
WORKOUT
EMOM 10
“Sprint Intervals”
10/8 Echo Bike Cals
*complete Cals in less than :30 each round
*scale calories to achieve this^
Read MoreWORKOUT
EMOM 28 (7 Rounds)
Alt. Between…
Min 1) 10 DB Thruster*
Min 2) :30 Jump Rope
Min 3) 5 DB Devils Press*
Min 4) *Rope Climb / / Pull Up Variation
*you choose the weight DB’s
*use same DB’s for both movements
*choose the reps & variation rope climb
Read More