OUR WORKOUTS

STRENGTH / / CAPACITY BUILDER

40-30-20-10

Ab Mat Sit Ups

*15 Toes to Bar After Each Set

15 Min Cap

WORKOUT

For Time:

25-20-15-10

Power Snatch 75/55

*50 Double Unders After Each Set

12 Min Cap

STRENGTH

Part 1) 3 Rounds FQ: (7 Min)

10/10 Single Leg Squat (add weight IF needed)

5 Nordic Curls

Part 2) 3 Rounds: (7 min)

10 Alt. Cossack Squat (add weight IF needed)

10 Double DB Sumo Deadlift (moderate)

Part 3) Take 10 Min to build to a heavy single back squat rep!

WORKOUT

AMRAP 12

20/16 Cal Row

10 Back Squats 185/125

STRENGTH (pt. 1)

3 Rounds FQ:

3 Strict C2B / Pull Up (slow tempo if possible)

3 Strict Chin Up (slow tempo)

3 Strict Ring Dips (slow tempo)

*Slow the tempo down before adding more reps, aim for 3-5 sec per rep

STRENGTH (pt. 2)

4 Rounds FQ:

3 Weighted Pull Ups

3 Weighted Bar Dips

*add weight each round if able

WORKOUT

Every 7 Min for 28 Min (4 Rounds)

15 BBJO 24/20

30 Alt. DB Snatch 50/35

20/16 Cal Echo Bike

STRENGTH

Every 2 Min for 12 Min

3 Push Jerks @ 70+% of 1RM 

WORKOUT

For Time:

30 Toes to Bar

400m Run

30 Push Jerks 135/95

400m Run

30 Front Squats 135/95

400m Run

30 Toes to Bar

*15 Min Cap

SATURDAY WORKOUT

*Teams of THREE!

PARTNER AMRAP 30

80 Cal Echo Bike (YGIG, only 1 partner works at a time)

40 Synchro Air Squats (All 3 partners together)

40 Power Snatch 135/95 (YGIG, only 1 partner works at a time)

200m Run (All 3 partners run together)

*Partition Bike + Snatch reps between all 3 partners.

WARM UP WORKOUT

100 Alt. Single Leg V Ups

*Every time you break, perform 10 Superman’s

WORKOUT

AMRAP 20

10 Strict HSPU

10 Deadlift 275/185

20/16 Cal Row

HERO WORKOUT

“Morrison”

50-40-30-20-10

Wall Ball 20/14

Box Jump (Step down) 24/20”

KB Swing 53/35

*28 Min Cap

WORKOUT

AMRAP 8

12/9 Cal Ski

5 Bench Press 155/105

Rest :30 sec

3 Min Rest / set up between parts

AMRAP 8

12 Toes to Bar

10 DB Bench (2x50/35)

Rest :30 sec

*Perform each round FAST, almost sprint speed!

CASH OUT

AMRAP 10

100ft Bodyweight Walking Lunge

200m Run

STRENGTH

Every 2 Min for 12 Min (6 sets)

1 Clean Lift Off (pause 1 sec @ knee) + 1 Power Clean + 1 Hang Power Clean

*Use a weight that’s challenging, but allows for proper form

*build in weight IF needed

WORKOUT

27-21-15-9

Power Clean 95/65

Push Press 95/65

Target: Sub 10 Min

Cap: 12 min 

SATURDAY WORKOUT (25 Min Total)

PARTNER AMRAP 10

*Alternate complete rounds, YGIG

*Teams of 2

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Push Jerks 155/105

*Score is total rounds completed 

Directly into…

PARTNER AMRAP 15

BUY IN: 800m Run (Together)

20 Squat Clean Thrusters 155/105

10 Bar Muscle Ups / or / 20 Pull Ups (C2B)

PARTNER WORKOUT

*Teams of 2, YGIG Style

*Aim to split work evenly

PARTNER AMRAP 12

90 R.KB Swing 70/53

60 Wall Ball 30/20

Directly Into…

PARTNER AMRAP 8

200ft Bodyweight Walking Lunge

100ft Bearhug Bag Carry 150/100

REST 4 MIN

Then…

PARTNER AMRAP 12

40/30 Cal Echo Bike

30 Strict Pull Up

WORKOUT

EMOM 18 (6 Rounds)

Alternate between…

Min 1) *Toes to Bar

Min 2) 5+ DB Bench Press (heavy!)

Min 3) 15/12 Cal Row

CASH OUT

EMOM 5

*SHSPU / / Variation

STRENGTH

Part 1)

EMOM 10

1 Squat Clean + 1 Front Squat

*aim to use around 50-60% of 1RM Clean for all sets

*stay consistent on weight as these rounds will go by fast!

Part 2)

Every 2 Min for 12 Min (6 sets)

2 Push or Split Jerks

*Aim to start first set around 70% of 1RM and build steadily

SKILL

*5-7 Min Rope Climb Skills and Drills

Every 90 sec for 5 Sets

*Rope Climb / or / variation 

*You choose the reps

WORKOUT

Every 2 Min for 30 Min (3 Rounds)

Alternate between…

A) 24/18 Cal Ski

B) 400m Run (scale to 300m as needed)

C) 24/18 Cal Row

D) 20/16 Cal Echo Bike

E) 2 Min Rest

*aim for 1:30 of moderate-hard effort each interval

STRENGTH DAY

Part 1:

Every 90 Sec for 7 Sets

1 Snatch

*Start moderate and build towards 85% of 1RM

Part 2:

Every 90 Sec for 5 Sets

2 Hang Snatch (power of squat) at a moderate load

*work on speed / keep weight moderate

Part 3:

Every 2 Min for 5 Sets

4 Snatch Deadlifts @ 100% of 1RM

Part 4:

Take 7 min and build toward a heavy 1 Rep Snatch Balance (squat or power)

PARTNER AMRAP 18

*Teams of 2, YGIG style

40 Clean & Jerks 135/95

40 Burpee Box Jump Overs 24/20”

200m Run (Both partners run together)

Rest 6 Min

PARTNER AMRAP 12

*Teams of 2, YGIG style

2,4,6,8 etc.. +2 Reps

Single DB Devils Press 50/35

*10 Wall Balls 20/14 after each set of Devils Press

WORKOUT

4 Rounds: (16 min)

Min 1) Max Reps DB Thrusters (2x50/35)

Min 2) Max Cal Echo Bike

Min 3) Max Reps Chest to Bar Pull Ups

Min 4) REST

PARTNER CASH OUT

*Teams of 2

*YGIG, Style. Partition reps evenly

AMRAP 12

80 Toes to Rings / / Variation

60 Ring Push Ups

STRENGTH

Deadlift

5x2 @ 85-95% of 1RM

STRENGTH (For Quality)

2 Rounds:

40 Ab Mat Sit Ups

200ft DB Farmers Carry (heavy)

2 Rounds:

30 Alt. SL V Ups

100ft Sandbag Bear Hug Carry

2 Rounds:

20 Knee to Elbows

50ft Double KB Overhead Walk 

WORKOUT

4 Rounds:

10 Overhead Squats 135/95

400m Run

Into…

4 Rounds:

5 Bearhug Sandbag Squats 150/100

60 Double Unders / / 120 Singles

*21 Min Cap

WORKOUT

EMOM 40

Alternate between…

Min 1: 12/9 Cal Ski

Min 2: 12 Alternating DB lunges (2x50/35)

Min 3: 15/12 Cal Row

Min 4: *Strict Pull Up

*You choose the reps!