OUR WORKOUTS

STRENGTH (pt. 1)

Bench Press

6x2 @ 80-85% of 1RM

*Ask for a spot if you need it!

STRENGTH (pt. 2)

Shoulder Press

5x4 @ 65-75% of 1RM

SKILL

5 Min Review: Wall Walk / Shoulder Tap / Handstand

5 Min of Handstand Walk Practice / Progressions

WORKOUT

EMOM 40

Alternate between…

Min 1) :30 sec Double Under / Single Under

Min 2) 10 Thruster 75/55

Min 3) 12/9 Cal Echo Bike (:45 sec cap)

Min 4) *Pull Ups

*You choose the reps!

PARTNER WARM UP WORKOUT

*Teams of 2

*YGIG, split reps evenly

*Go Fast!

AMRAP 7

30 Russian KB Swings 70/53

30 Wall Ball (heavy ball!)

PARTNER WORKOUT

*Teams of THREE!

AMRAP 20

60 Squat Cleans 135/95 (YGIG Style)

15 Synchro Burpees (all 3 work together)

45 Power Snatch 135/95 (YGIG Style)

15 Synchro Burpees (all 3 work together)

STRENGTH

Deadlift

6x4 @ 80% of 1RM

*this is session 4 of our capacity building cycle, revert back to last week’s 7x3 if you missed it!

*take 6-7 minutes to get to 80% then aim to perform a new set every 3 ish minutes

PARTNER WORKOUT

*Teams of 2, only one partner works at a time

*split the time however you’d like

*Score is total calories 

3 Rounds (24 Min Total)

4 Min Max Cal Echo Bike

4 Min Max Cal Row

WORKOUT

For Time:

800m Run

80 Ab Mat Sit Ups

600m Run

60 Alt. Single Leg V Ups

400m Run

40 V Ups

*20 Min Cap

POST WORKOUT STRENGTH

Back Squat

7x2 @ 80% of 1RM

SKILL

Empty Bar clean skills and drills

STRENGTH

Every 2 min for 16 min (8 sets)

2 Squat or Power Cleans @70+% of 1RM

WORKOUT

EMOM 10

4 Clean & Jerks*

*Choose a weight to allow for Touch & Go style clean and jerks for all 10 minutes

STABILITY

3 Rounds FQ:

100ft Farmers Carry (KB or DB)

25/25ft Single Arm DB Overhead Walk

Max Time in L Sit / / Variation

STRENGTH

Every 90 Sec for 7 Sets

3 Shoulder Press @ 75% of 1RM

WORKOUT

EMOM 12 (4 Rounds)

Alternate between…

Min 1: *Row

Min 2: 6+ BBJO 24/20”

Min 3: SHSPU / / DB Shoulder Press

*you get to choose your row effort, as todays main focus will be the SHSPU’s

SKILL

Toes to Bar / C2B / Bar Muscle up Review as needed

WORKOUT

20 Toes to Bar

50 Double Unders / 1 min jump rope

30 Wall Ball 20/14

Into..

20 Pull Ups / / C2B

50 Double Unders / 1 min jump rope

30 Wall Balls 20/14

Into…

20 C2B / / BMU

50 Double Unders / 1 min jump rope

30 Wall Balls 20/14

*17 Min Cap

Post workout STRENGTH

E90 sec for 5 sets

3 Front Squats

*Aim to start first set @ 50-60% of 1RM, and build each set steadily toward a heavy 3 rep for today.

MIKE G “Goodbye, For Now” WORKOUT

Part One

AMRAP 15

20 box step ups (24/20)

40 lunges in place

200 meter run or ruck (aim for 40#)

**bring your own weight vest or backpack to make this a weighted AMRAP**

Part Two

“The Chief” —> Partner WOD (YGIG Style)

AMRAP 15

3 DB Power Cleans (2x50/35)

6 push-ups

9 air squats

Partner 1 does two rounds while partner 2 rests. Alternate this way for 15 minutes.

Part Three

“DT” —> Partner WOD

AMRAP 15 (YGIG full rounds)

12 deadlifts

9 hang power cleans

6 push jerks

(Rx: 155/105)

WORKOUT

EMOM 20

Alternate between…

Min 1) 12/9 Cal Ski

Min 2) *Ring / or / Bar Dip

Min 3) 15 Box Jump or Step Over 24/20”

Min 4) *Toes to Bar

CASH OUT

EMOM 7

*Strict Pull Up

PARTNER WORKOUT

*Teams of 2, YGIG, Alt. Each movement

AMRAP 15

15/12 Cal Echo Bike

20 Alt. DB Snatch 50/35

25 Air Squat

POST WORKOUT STRENGTH

Back Squat

6x3 75% of 1RM

WORKOUT

E4MOM 28 (7 Rounds)

10 Push Jerk 135/95

200m Run

*Rope Climb / / Variation / / Pull Up

*Aim to work less than 3:30 each round!

*Choose your own rope climb reps / / Variation

*use a push jerk weight that is challenging, but can performed either UBK, or in 2 sets!

STRENGTH

Deadlift 

7x3 @ 80% of 1RM

STRENGTH (pt. 2)

Bench Press

5x4 @ 70% of 1RM

WORKOUT

EMOM 9 (3 Rounds)

Alt. Between..

Min 1: 12/9 Cal Row

Min 2: 10+ Overhead Squats 95/65

Min 3: 50 Double Unders / / Aim for :40 or less

POST WORKOUT STRENGTH

EMOM 15

1-2 Squat Snatches*

*You choose the weight!

PARTNER WORKOUT

Part 1)

AMRAP 10

*Teams of 2

20 Synchro Deadlifts 185/125

20 Strict HSPU / / DB Press (performed YGIG style)

Part 2)

*Teams of 2

*Alternate FULL rounds

For Time:

6 Rounds each (12 Total)

12 Thrusters* 95/65

9 Bar Facing Burpees

*choose a weight you can go UBK with!

*20 Min Cap

WORKOUT

“Give it some Beans”

2000m Row

50 DB Bench Press (2x50/35)

3000m Echo Bike

50 Pull Ups / C2B / BMU

1000m Run

*35 min time cap

WORKOUT

2 Sets (30 min total)

Start a new Part every 5 min:

Part A)

30/24 Cal Ski

20 Sandbag Squats* (You choose the weight)

Part B)

150ft DB Walking Lunges (2x35/25)

30 KB Swing 53/35

Part C)

30/24 Cal Row

40 V Ups / / Single Leg V Ups

*Aim to finish each part in 3 Min or Less

STRENGTH

Session #2 of our Deadlift Cycle

Deadlift

6 x 3 @ 80% of 1RM

PARTNER WORKOUT

*Teams of 2, YGIG Style

AMRAP 20

30/24 Cal Echo Bike

30 Burpee Pull Ups

30/24 Cal Echo Bike

100 Double Unders

WORKOUT

AMRAP 15

15 Toes to Rings

200m Run

15 Ring Push Ups

200m Run

POST WORKOUT STRENGTH

Back Squat

5 x 4 @ 70% of 1RM

STRENGTH (Part 1)

Power Snatch:

2x3 at 80% 1RM

2x2 at 85% 1RM

2x1 at 85+% 1RM

Rest as needed between sets/but not more than 2 minutes

Rest / Set Up as needed between parts

STRENGTH (Part 2)

Power Clean:

2x3 at 80% 1RM

2x2 at 85% 1RM

2x1 at 85+% 1RM