OUR WORKOUTS

WORKOUT

4 Sets, New Set every 4 Min (16 min total)

*Each set for time!

5 Burpee Pull Up

10 Alt. DB Hang Clean & Jerk 50/35

20 (10/10) Single Arm Overhead DB Reverse Lunge 50/35

Post Workout STRENGTH

Pause Front Squat

5x2 @ 80% of 1RM Clean

PARTNER WARM UP - WORKOUT

3000m Row

*Teams of 2,

*Alternate every 500/400m’s

*Perform Push Ups during each of your “Rests”

*You choose the reps of push ups to build your capacity!

*13 Min Cap

WORKOUT

For Time:

30-20-10

Push Press 75/55

KB Swings 53/35

Into…

60 Toes to Bar / / Variation

Into..

30-20-10

Push Press 75/55

KB Swings 53/35

*19 Min Time Cap

PARTNER WARM UP

Hint: Acid Bath :)

WORKOUT

*Retest from 01/04/2022 & 08/09/2022

3 Rounds:

15 Power Clean 135/95

50 Double Unders

12 Front Squat 135/95

50 Double Unders

9 Squat Clean 135/95

50 Double Unders

*Target: 20 min (Sub 7 min rounds)

*Time Cap: 24 min

SNATCH DAY!

Part 1: (Warm Up)

EMOM 9

*use an empty bar or PVC for all reps

EMOM 3

5 Snatch Push Press (off back)

EMOM 3

5 Snatch Balance

EMOM 3

5 “Tall snatch”

Part 2:

EMOM 5

1 Snatch + 1 Hang Snatch

*stay around 60- 70% of 1RM Snatch

REST / SET UP for next EMOM as needed

EMOM 5

1 Snatch Pull + 1 Snatch

*stay around 70-80% of 1RM

REST / SET UP for next EMOM as needed

E90 sec for 5 Sets (7.5min)

1 Snatch around 80+%

*as for choosing weight - go off of all “feel” for all reps / EMOM’s. Aim to move the bar quickly and properly before increasing weight!

WORKOUT

EMOM 40 (10 Rounds)

Alt. B/T..

Min 1) 15/12 Cal Row

Min 2) *Toes to Bar

Min 3) 12/9 Echo Bike Cal

Min 4) *BBJO 24/20”

STRENGTH

Every 90 sec for 10 sets

2 Power Cleans

*start at a moderate / heavy weight and build steadily (if needed) over the 10 sets

STRENGTH (pt. 2)

Every 90 sec for 10 sets

4 Back rack reverse lunges

*start at a moderate / heavy weight and build steadily (if needed) over the 10 sets

STRENGTH

10 x 10 DB Bench

*use the first 3 sets as a warm up with a lighter weight / aim to have the last 7 sets at a heavy/moderate weight!

PARTNER WORKOUT

*Team of 2, partners alternate each movement!

AMRAP 20

20/16 Cal Echo Bike

20 Wall Ball 20/14

20 Alt. DB Snatches 50/35

WORKOUT

AMRAP 24

30 Toes to Rings

400m Run

30 DB Push Press (2x50/35)

400m Run

30 DB Front Squats (2x50/35)

400m Run

PARTNER WARM UP

*Partner Row and Push Up

MAIN WORKOUT

12 Squat Cleans 155/105

200m Run

9 Squat Cleans 155/105

200m Run

6 Squat Cleans 155/105

200m Run

6 Push Jerks 155/105

200m Run

9 Push Jerks 155/105

200m Run

12 Push Jerks 155/105

200m Run

CASH OUT

AMRAP 5

6 Single DB Devils Press 50/35

12 Overhead DB Walking Lunge Steps 50/35

STRENGTH

Shoulder Press

Every 2 Min for 10 Min (5 Sets)

2 Shoulder Press @ 85-90% of 1RM

WORKOUT

EMOM 18 (6 Rounds)

Min 1) 10+ DB Bench 2x50/35

Min 2) 4+ Alt. Reverse Sandbag Lunges 100/70

Min 3) :30 Double Unders / / Jump Rope

STRENGTH

Take 12 min to find a heavy 3 Rep Max Back Squat

WORKOUT

*Teams of 2, YGIG Style

10 Min Partner Max Cal Row

10 Min Partner Max Cal Echo Bike

10 Min Partner Run (switch every 200m’s)

SKILL

Bar / Ring Muscle Up Review / Practice

Every 90 Sec for 4 Rounds (6 min)

*Ring or Bar Muscle Up / / progression

PARTNER WORKOUT

*Teams of 2, YGIG style

AMRAP 15

50 Power Snatch 75/55

40 Toes to Bar

30 Bar Facing Burpees

SKILL

Rope Climb Technique

+ Practice progressions

CAPACITY BUILDER

Every 2 Min for 16 min (4 Rounds)

Alt. B/T…

Station A: 28/22 Cal Row / / or 90 sec of rowing

Station B: *Rope Climb / / or progression

CASH OUT

10 Min to Build to a heavy 1 Rep Deadlift

*note that this is to be done post workout, under fatigue. Assuming everything feels good, a good target for today’s heavy single should be about 90% of current 1RM.

*controlled descents on the way down!

SATURDAY WORKOUT

EMOM 40 (10 Rounds)

Alt. Between…

Min 1: *Clean & Jerk 135/95

Min 2: :40 Cal Ski

Min 3: *Front Squat 135/95

Min 4: *Toes To Bar

STRENGTH (pt. 1)

4 x 8 Nordic Curls

*Rest as needed between sets

STRENGTH (pt. 2)

Every 90 sec for 6 sets

4 Alt. Back Rack Reverse Lunges

*Start at a moderate weight, and build to finish heavy

WORKOUT

4 Rounds:

40 Double Under / / 1 Min of Jump Rope

16 Alt. DB Snatch 50/35

8/8 Single Arm Overhead DB walking lunges 50/35

40 Double Unders / / 1 Min of Jump Rope

1 Min Rest

WORKOUT

Part 1)

Every 4 Min for 20 min (5 Sets)

1 Min Max reps Strict Pull Ups (or C2B)

400m Run

(Rest in remaining time)

Part 2)

3 Rounds (FGB Style)

1 Min Max Reps Ab Mat Sit Ups

1 Min :30/:30 Side Planks

1 Min Max Reps Hollow Rocks

1 Min High Plank Hold

1 Min REST

STRENGTH

Every 2 Min for 10 Min (5 sets)

2 Hang Squat Cleans @ 70-80% of 1RM Squat Clean

*or slightly heavier than 03/11/24 & 3/27/24 session

WORKOUT

40-30-20-10

Wall Ball 20/14

KB Swing 53/35

*14 Min Time Cap

STRENGTH

Every 2 Min for 10 Min (5 sets)

2 Tempo Deadlifts @ 80% of 1RM (3 sec SLOW descents)

STRENGTH (pt. 2)

Shoulder Press

Every 2 Min for 10 Min (5 sets)

4 Shoulder Press @ 80% of 1RM

SKILL

*Coach Led SHSPU Review

EMOM 5

*Strict HSPU / / or Variation

WORKOUT

*Last performed 05/13/2021

*No Rest B/T parts

Part 1)

AMRAP 10

200m Run

10 Strict Pull Ups

Part 2)

AMRAP 10

200m Run

20 Push Ups

Part 3)

AMRAP 10

200m Run

30 Air Squats

SATURDAY WORKOUT

Part 1)

Every 3 min for 12 min (4 Rounds)

Round 1: 15 Squat cleans @ 95/65

Round 2: 12 Squat Cleans @ 115/80

Round 3: 9 Squat Cleans @ 135/95

Round 4: 6 Squat Cleans @ 155/105

Part 2)

10 Rounds

3 Power Snatch 135/95

3 Bar Facing Burpees

*13 Min Cap