OUR WORKOUTS

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

STARS, STRIPES AND SORENESS EVENT!

930AM-12:30PM (Workout begins AT 10am be early!!)

The WORKOUT:

You and a partner will alternate between a 1 mile run, pull-ups, and bench press (or variation for 2 hours)

The Ultra Super Official Rule List:

1. Only one teammate can run or row at a time.

2. After completing a 1-mile run or 2000m row, that partner will do one set for maximum unbroken reps of BOTH:

   • Pull-ups AND

   • Bench press (see Elite, RX, and Scaled division standards below).

3. These sets must be done while your partner is out running or rowing.

4. Once you have completed one set of Bench and one set of Pull Ups, you will rest until your partner returns.

5. You keep alternating for the full 2 hours - accumulating mileage and bench + pull up reps!

6. At the end of 2 hours, total points will be added up:

   • Points for runs/rows

   • Bonus points for pull-ups and bench press reps

Scoring is as follows:

• 1 mile run = 1 point

  
  OR

  • 2000m row = 1 point

• Bonus Points

  • Every accumulated 30 pull-ups = 0.5 points

  • Every accumulated 30 bench press reps = 0.5 points

(These bench and pull ups reps will be accumulated by both partners over the 2 hours and added up at the end of the 2 hour mark for points!)

We’ll be running three divisions

1. Elite: Strict Pull Ups & Bench weight @ 155/95

2. Rx: Pull Ups & DB Bench Press @ (2x50/35)

3. Scaled: Banded Pull Ups & Hand Release Push Ups

STRENGTH (Pt. 1)

Push or Split Jerk

3x2 @ 65% of 1RM (Pause for 2 Sec in receiving position)

7x1 @ 70+% of 1RM (build over the 7 set toward a heavy single for today!)

STRENGTH (Pt. 2)

Deadlift

4x2 @ 85-90% of 1RM

WARM UP WORKOUT

AMRAP 12

150m Run

20 Russian KB Swing 53/35

150m Run

10 Toes to Rings / / Toes to Bar

SKILL

5-10 min Bar Muscle Up Drill & Progressions

EMOM 7

*Bar Muscle Up Practice / Capacity Builder

WORKOUT

2 Sets

4 Min Max Cal Row

4 Min Rest

WARM UP / / STABILITY

3 Rounds For Quality (12 Min Cap)

5/5 Single Leg Split Squat (moderate weight)

:20 / :20 Side Plank

10 Double DB Sumo DL (moderate weight)

STRENGTH

Every 2 Min for 14 Min (7 sets)

1 Hang Squat Clean + 2 Front Squats @65-70% of 1RM Clean

PARTNER WORKOUT

*Teams of 2, YGIG Style

AMRAP 14

30/24 Cal Echo Bike

40 Thrusters 75/55

30 Lateral Burpee Over Bar

PARTNER WARM UP WORKOUT

*Teams of 2, YGIG style

AMRAP 12

24 Reverse Lunge Wall Balls 20/14/9ft 

36 Ball Slams 30/20

200m Synchro Run

PARTNER WORKOUT

*Teams of 2, Alternate FULL rounds

AMRAP 15

3 Power Cleans 185/125

6 Bar Muscle Up / / C2B Pull Ups

9 Lateral Burpees Over Bar

WORKOUT

For Time:

1-2-3-4-5-6-7-8-9-10

Deadlifts 225/155 (make sure it’s less then 60% of 1RM)

*After each set of deadlifts perform a round of Strict Cindy:

5 Strict Pull Ups

10 Hand Release Push Ups

15 Air Squats

*30 Min Cap

WORKOUT

EMOM 40 (10 Rounds)

Alternate Between..

Min 1) 15/12 Cal Row

Min 2) 10 Overhead Squat*

Min 3) 16 Box Step Over 20”

Min 4) *Strict HSPU / / HSPU Progression / / DB Seated press

*You choose the reps / / or weight!

WORKOUT

AMRAP 7

12/9 Cal Ski

4 Wall Walk

REST 3 MIN

AMRAP 7

12 Pull Ups

6 Burpee Box Jump Over 24/20”

REST 3 MIN

AMRAP 7

12 DB Thrusters (2x50/35)

50 Double Unders

CASH OUT

5+ Min of movement! (Run, Bike, Row)

SKILL

Coach led Empty bar Clean & Jerk Drills

STRENGTH

Every 90 sec for 10 Rounds (15 min)

1 Clean & Jerk @ 70%+ 1RM

*Aim to finish with some heavy weight!

STRENGTH (pt. 2)

Clean Pull

5x2 @ 100+% of 1RM Clean

CASH OUT

EMOM 5

*Toes to Bar

*You choose the reps

*Aim to do the same volume as 06/13/2025 (was EMOM 7)

WORKOUT

Every 6 Min for 30 Min (5 Rounds)

10 Sandbag BearHug Squats 150/100

15 Bench Press*

400m Run

*You choose the weight on bench to allow for all 15 reps to be completed in 2 or less sets for all 5 rounds!

SATURDAY WORKOUT

For Time:

50 Wall Ball 20/14

Into…

10 Rounds:

3 Power Snatch 135/95

3 Bar Facing Burpees

Into…

50 Wall Ball 20/14

PARTNER CASH OUT WORKOUT

*Teams of 2

*Bike Stays Moving

AMRAP + Max Cal’s in 12 Min

10 Clean & Jerks 95/65

40 Double Under / / Jump Rope

*Max Cal Echo Bike

*Workout Flow = Partner A does c&j’s + jump rope while Partner B bikes for calories. Partners alternate biking every round.

*Score = Rounds AND total echo bike calories at the end of 12 minutes!

STRENGTH (pt. 1)

Deadlift 

6x3 @ 80% of 1RM

STRENGTH (pt. 2)

Every 3 Min for 15 min (5 sets)

4 Front Squats @ 75% of 1RM

CASH OUT

*Spend at least 5 min rolling, stretching or mobilizing a weakness area. IE. Hips, Shoulders.

STRENGTH

AMRAP 15 (For Quality)

:40 Double DB Overhead Hold (moderate)

2+ Weighted Strict Pull Ups

10/10 Single Arm Banded Ext. Rotations (X-Over Sym.)

:40 DB/KB Farmers Carry / Hold (heavy)

2+ Weighted Strict Bar Dips

10 A/T/Y’s (X-over Sym.)

PARTNER WORKOUT

*Teams of 2, Alternate full rounds

AMRAP 21

4/4/4, 6/6/6, +2 Reps each round!

Pull Ups

Single Arm Hang DB Clean & Jerk 50/35#

Hand Release Push Up / / Strict HSPU :)

STABILITY / / ACTIVATION

EMOM 9 (3 Rounds)

Min 1) 15 KB Sumo DL

Min 2) 10/10 Single Leg Split Squat

Min 3) 5+ Nordic Curls

STRENGTH 

Every 2 Min for 10 Min (5 Rounds)

2 Tempo Back Squats (3-3-X-1) @55-65% of 1RM

*Tempo = 3 sec down, 3 sec hold, explode up, 1 breathing cycle @ top.

*aim for perfect tempo before increasing in weight!

WORKOUT

4 Rounds:

AMRepsAP 2 Min

15 Thrusters (75/55)

10 Lateral Burpee Over Bar

In remaining time…Max Reps Power Snatch (75/55)

REST 2 MIN

*Weight should feel LIGHT! 

*aim to have at least :20 for snatches every round!

WORKOUT

EMOM 20

1 Clean + Hang clean + Jerk

*Power or squat / / push or split!

*Keep weight moderate! This weight should feel easy to start!

CASH OUT

10 min Max Cal Row or Echo Bike

*This our 4th retest!

03/26

04/04

06/10

WARM UP WORKOUT

AMRAP 10

20 Toes to Rings / / Toes to Bar

200m Run

PARTNER WORKOUT

*Teams of 2

*Alternate each movement

AMRAP 20

20 Wall Ball 20/14

15/12 Cal Echo Bike

10 Burpee Pull Up