OUR WORKOUTS

SKILL

EMOM 3 (w/ PVC or empty bar)

5 Behind the neck snatch grip SOTS press in power or squat receiving position

EMOM 3 (w/ PVC or empty bar)

3 Snatch balances to power or squat receiving position

EMOM 3 (w/ PVC or empty bar)

3-5 Tall snatches landing in either power or squat position

STRENGTH

EMOM 20

2 Power or Squat Snatch

*keep all reps within 5-10% of each other

*build your capacity today!

PARTNER WORKOUT

*Teams of 2

*YGIG style, alternate FULL rounds

AMRAP 25

5 pull up

10 push up

15 air squat

*Starting at 0:00, every 5 min both partners share the work of 10 Sandbag Ground to Over the Shoulder 150/100

WORKOUT

*on a running clock complete:

Part 1) 0:00 - 12:00

40-30-20-10

R KB Swings 53/35

DB Push Press (2x35/25)

*12 Min Cap

Part 2) 12:00-22:00

30-20-10

Bench Press 115/80

100ft DB Walking Lunge w/ DB’s held at side (2x35/25)

*10 Min Cap

Part 3) 22:00-28:00

6 min Max Reps Ab Mat Sit Ups

WORKOUT

“CrossFit Total”

15 Min to find 1RM Back Squat

15 Min to find 1RM Shoulder Press

15 Min to find 1RM Deadlift

*Score is all three lifts added together!

PARTNER WARM UP

For Quality:

*teams of 2

*YGIG, Style

200 Air Squats

50 Burpee Pull Ups

MAIN WORKOUT (performed individually)

New Round Every 3 min for 12 min (4 Rounds)

In a 2 min window complete:

70 Double Unders / / or Jump Rope

In Remaining time complete max reps of Clean & Jerks*

Rest 1 min

RX Weights:

Round 1: 115/80

Round 2: 135/95

Round 3: 155/105

Round 4: 185/125

PARTNER CASH OUT

8 min Max Cal Echo Bike with a partner

*YGIG style

*score is total calories completed

PARTNER WORKOUT

*Teams of 2

AMRAP 32

BUY IN: 4000/3200m Partner Row (Split this however you’d like between both partners)

*Scale the row as needed so that it is completed in under 20 min

In remaining time, complete:

AMRAP

6 BBJO 24/20”

12 Toes to Bar

*YGIG Style

*Partners alternate after completing a FULL round

STRENGTH

Pause Front Squats (2 sec hold at bottom)

7x2 @ moderate / heavy

*Go off of feel today, prioritize proper position and a true 2 sec pause over weight!

WORKOUT

For Time:

400m Run

30 Pull Ups

400m Run

60 Front Squats 115/80

400m Run

30 Pull Ups

400m Run

*17 Min Cap

STRENGTH

Push or Split Jerk 7x1 @ 80+% of 1RM

WORKOUT

Hero WOD “DT”

5 Rounds:

12 Deadlifts 155/105

9 Hang Power Clean 155/105

6 Push Jerk 155/105

*14 Min Cap

STRENGTH

Back Squat

5x4 @ 75% of 1RM

WORKOUT

AMRAP 15

21 DB Bench Press (2x50/35)

15 Toes to Bar

200m Run

STRENGTH

Deadlift

5x2 @ 80+% of 1RM

*Aim to stay at or above 80% of 1RM for all sets

*Build up as needed based off of feel

WORKOUT

EMOM 18 (6 Rounds)

Min 1: *Strict HSPU / / Variation

Min 2: :45 Recovery Row

Min 3: 4/4 Sandbag Alt. Reverse Lunge 100/70 (Bag held on shoulder / switch shoulders every 4 reps)

SATURDAY WORKOUT

*Grab a partner, Teams of 2

*YGIG Style, split reps as you’d like!

PART 1: PARTNER WORKOUT

50-40-30-20

Thruster 95/65

Pull Ups

*18 Min Cap

REST 5 MIN

PART 2: PARTNER WORKOUT

30-20-10

Power Snatch 135/95

60-40-20

Bar Facing Burpees

*12 Min Cap

Partner Warm Up Workout

*Teams of 2

*YGIG, Style

AMRAP 10

50 Ab Mat Sit Ups

50 Russian KB Swings 53/35

MAIN WORKOUT

6 Rounds (30 Min Total)

0:00-2:00 400m Run *scale distance as needed

2:00-3:00 12/9 Echo Bike Cal

3:00-4:00 15/12 Cal Row

4:00-5:00 Rest

WORKOUT

AMRAP 12

12 BBJO 24/20”

12 Toes To Bar

REST 4 MIN

AMRAP 12

12/9 Cal Ski

4 Sand Bag Over Shoulder 150/100

WORKOUT

AMRAP 20

20 Front Squat 95/65

200m Run

20 Push Jerk 95/65

200m Run

20 Power Clean 95/65

200m Run

20 Thruster 95/65

200m Run

(Post WOD) STRENGTH

Every 90 sec for 7 Rounds

1 Clean & Jerk (start heavy and build toward a 1 RM over the 7 rounds!)

STRENGTH

Shoulder Press

4x7 @ 70% of 1RM

WORKOUT

AMRAP 12

4/4, 6/6, 8/8, 10/10, etc. +2 Reps

DB Walking Lunges (2x50/35) *held at side

Strict HSPU / / HSPU / / or Variation

CASH OUT

*Upon finishing the workout;

Complete 10 minutes of movement on any machine (or out running) 

WORKOUT

For Time

2 Rounds:

500/400m Row

20 Alt DB Snatch 50/35

1000/800m Echo Bike

20 Alt DB Snatch 50/35

Into…

150 Wall Balls 20/14

*30 Min Cap

SATURDAY WORKOUT

Part 1)

EMOM 10

40 Doubles (or :20 of jump rope)

3 Clean and Jerks 135/95

*you choose the weight - keep it consistent!

*this is supposed to be about :45 sec of work each interval - scale as needed!

Part 2)

For Time

100 Bench Press 135/95

*Every time you break perform 3 Bearhug Sandbag Squats 100/70#

*15 Min Time Cap

PARTNER WORKOUT

*Teams of 2

*YGIG Style

AMRAP 10

40/32 Cal Ski

30 Strict Pull Ups

AMRAP 10

40/32 Cal Row

60 Push Ups

AMRAP 10

30/24 Cal Echo Bike

80 Air Squats

SKILL

*bar muscle review and scaling options

WORKOUT

30-20-10

Power Snatch 75/55

6-5-4

Bar Muscle Up / / Variation

*11 Min Time Cap

Post Workout STRENGTH

Every 2 Min for 10 Min

2 Overhead Squats

*Starr moderate and build toward what feels heavy!

*Does not need to feel maximal!

SKILL

Handstand Push Up Review and Drills

WORKOUT

“Diane”

21-15-9

Deadlifts 225/155

HSPU / / or Variation

*10 min time cap

POST WORKOUT STRENGTH

*Rest at least 5 minutes after “Diane”

*Then spend 7 minutes building to find a heavy 2 Rep Deadlift