OUR WORKOUTS

WORKOUT

EMOM 40 (10 Rounds)

Alternate between…

Min 1) :30 Double Unders / / Jump Rope

Min 2) 50ft DB Front Rack Walking Lunge (2x50/35)

Min 3) 150m Run

Min 4) *Toes to Bar

*You choose the reps on Toes to Bar!

PARTNER WORKOUT

*Teams of 2, YGIG Style

*Alternate full rounds

AMRAP 20

15 Wall Balls 20/14

2/2, 4/4, 6/6…adding two reps each round to

Lateral Burpee over DB

Single Arm Hang DB Clean & Jerk 50/35

*partner A does 15 wall balls, then 2 burpee and 2 c&j’s. Partner B does 15 wall balls, then 4 burpees and 4 c&j’s. And so on… adding 2 reps each round.

POST WOD STRENGTH

Every 90 sec for 10 Rounds (15 Min)

2 Power or Squat Cleans

*Start light and build in weight!

Lazar Dukic Memorial WOD

For Time:

Part 1)

3 Rounds:

30 Calorie Row

10 Bar Muscle-Ups / /Variation

Rest 3 minutes

Part 2)

3 Rounds of:

30 Calorie Row

15 Strict Handstand Push-Ups / /DB Z Press / / Pike SHSPU

Rest 3 minutes

Part 3)

3 rounds of:

10 Bar Muscle-Ups / / Variation

15 Strict Handstand Push-Ups / / DB Z Press / / Pike SHSPU

*40 MIN CAP

STRENGTH

EMOM 6

6 Back Squats @ 50-60% of 1RM

*This is the 3rd week! Aim to use the same weight or slightly heavier than your last session(s)

WORKOUT

“Mini Tri”

10 Min Max Distance Row

10 Min Max Distance Echo Bike

10 Min Max Distance Run / / Ski Erg

*Keep this zone 2, or get after it! (Or a bit of both!)

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.