OUR WORKOUTS

WORKOUT

Every 2 Min For 40 min (5 Rounds)

Alternate between…

300m Run

400/300m Row

400m/300m Ski

20/16 Cal Echo Bike

*Our goal should be to work at a moderate intensity for about :90 each interval 

STABILITY

Coach Led Shoulder Warm Up

STRENGTH

Shoulder Press

5 Reps @ 60% of 1RM

5 Reps @ 60%

4 Reps @ 70%

4 Reps @ 70%

3 Reps @ 75%

3 Reps @ 75%

2 Reps @ 80%

2 Reps @ 80+%

*Aim to start a new set every 90sec

SKILL

Review Handstand Push Up Progressions!

WORKOUT

21-15-9

Strict Handstand Push Up

Front Squat 135/95

*Bar taken from rack OR floor

*9 Min Cap

STABILITY

AMRAP 12 (For Quality)

:10+ L Sit

10/10 Single Leg Split Squat (Light weight!)

5+ Bar / Ring Dips

10 DB Sumo Deadlift (Should feel easy)

CAPACITY BUILDING

EMOM 5

6 Deadlifts @ 40-55% of 1RM

*Stick with a weight that you can sustain for all 5 rounds AND recover quickly from!

WORKOUT

4 Rounds For Time:

50ft DB Front Rack Walking Lunge*

10 Burpee Chest to Bar / / Pull Ups

*Rest 1 Min between rounds

*Choose your own weight for the lunges!

15 Min Time Cap

STRENGTH

EMOM 10

*Alt. DB Snatch (Go heavy!)

*Choose your own weight and reps / build steadily over the 10 min

*Aim for at least 2-4 reps a minute

*Goal is to build confidence with heavier DB’s

WORKOUT

EMOM 20 (5 Rounds)

Min 1) *10 DB Bench Press

Min 2) *Toes to Bar

Min 3) 3+ Sandbag Over Shoulder 150/100

Min 4) 15+ Box Step Up 24/20”

*Choose your own weight / Reps

STRENGTH

Back Squat 5x5

*Start first set at 60% of 1RM and build each set toward a heavy 5RM (Does not need to be a new PR!)

WORKOUT

AMRAP 15

20/16 Cal Row

10 Back Squat 135/95

40 Double Unders / / 80 Singles

SATURDAY WORKOUT

For Time:

800m Run

30 Clean & Jerk 135/95

600m Run

30 Thrusters 115/80

400m Run

30 Power Snatch 95/65

SKILL

Every 2 Min for 8 Min (4 Rounds)

Bar Muscle Up / or / Progressions

WORKOUT

Part 1)

AMRAP 8

3-6-9-12… +3 etc.

Toes to Bar

1-2-3-4… +1 etc.

Sandbag Over Shoulder 150/100

REST 3 MIN B/T AMRAP’s

PART 2)

AMRAP 8

5 Strict Pull Ups

15/12 Cal Row

40 Double Under

SKILL

Accumulate 2 min in L Sit / or / Variation

STRENGTH

AMRAP 10

10 Ring Rows

5/5 Single Arm DB Push Press (heavy)

50ft/50ft Single Arm DB Overhead Walk

10 Narrow Grip Hand Release Push Ups

STRENGTH (Part 2)

In 15 Min Build to a heavy 1 Rep Push or Split Jerk

CASH OUT

4x2 Jerk Dip (Think just Dip & Drive) @ 100% of 1RM

STABILITY

3 Rounds:

5/5 Slow Tempo Split Squats (add weight as needed)

5 Nordic Curls

10 DB Sumo DL (easy weight)

STRENGTH

Front Squat

5 Reps @ 60% of 1RM

5 Reps @ 60%

4 Reps @ 70%

4 Reps @ 70%

3 Reps @ 75%

3 Reps @ 75%

2 Reps @ 80%

2 Reps @ 80+%

*Aim to start a new set every 90sec

WORKOUT

EMOM 10

4 Hang Squat Cleans

*Choose a weight you can sustain for all 40 reps!

SKILL

Part 1)

3 Rounds:

10/8 Cal Ski Sprint

:40 Ring Plank

*Rest as need between rounds

Part 2)

3 Rounds:

10 Knee to Elbows

:30 Handstand Hold

*Rest as needed between rounds

STRENGTH

Bench Press

5 Reps @ 60% of 1RM

5 Reps @ 65%

4 Reps @ 70%

4 Reps @ 70%

3 Reps @ 75%

3 Reps @ 75%

2 Reps @ 80%

2 Reps @ 85%

WORKOUT

AMRepsAP 7

Weighted Box Step Ups 20” (2x35/25)

STABILITY

*Coach Led Shoulder Stability Session

STRENGTH

AMRAP 8 (For Quality)

4 Strict Chin Ups

6 Strict Bar Dips

8/8 Single Arm DB bent over row (heavy)

*Aim for 3+ rounds 

WORKOUT

EMOM 16 (4 Rounds)

Min 1: Alt. DB Snatch 50/35

Min 2: Burpee Box Jump Over 24/20”

Min 3: Echo Bike Cals

Min 4: Wall Walk

*Aim to work steadily for :45 each minute

*Does NOT need to be for max reps

PARTNER “warm up”

5 Min Max Distance Ski

5 Min Max Distance Row

5 Min Max Distance Echo Bike (legs only)

INDIVIDUAL WORKOUT

Max Reps in 5 Min of…

Clean & Jerks 165/115 (Squat or Power)

SURPRISE CASH OUT :)

*COACH TOM’s BENCHMARK UNIVERSITY WORKOUT on SUNDAY 10/08 @10:30 is “Karen” BE THERE!!

STRENGTH

*coach led core circuit

SKILL

Every 2 Min for 10 Min (5 Rounds)

*Bar Muscle Ups / / Practice

PARTNER WORKOUT

*teams of 2

*YGIG style, one works one rests

*Aim to Split reps evenly

AMRAP 17

30 Wall Ball (heavy ball)

10 Shuttle Runs (50ft)

20 Burpee Pull Ups

STRENGTH (Part 1)

Every :90 sec for 5 Rounds

2 Snatch High Pulls @ 85% of 1RM Snatch

STRENGTH (Part 2)

Every :90 sec for 5 Rounds

2 Hang Power (or Squat) Snatches @ 70% of 1RM

*drops between lifts is okay!

*speed underneath is todays emphasis.

WORKOUT

2 Sets: (18 min total)

AMRAP 3

7 Power Snatches 75/55

30 Double Unders

REST 2 MIN

AMRAP 3

7 Toes to Bar

20 Crossover Singles

REST 2 MIN

WORKOUT (Part 1)

60/48 Cal Row (5/10 RPE)

50/40 Cal Row (6/10 RPE)

40/32 Cal Row (7/10 RPE)

30/24 Cal Row (8/10 RPE)

20/16 Cal Row (9/10 RPE)

*Rest 90 sec B/T sets…

WORKOUT (Part 2)

AMRAP 8

5 DB Hang Clean (2x50/35)

5 DB Shoulder to Overhead (2x50/35)

20 Air Squat

STABILITY

Coach Led Banded Shoulder Stability Circuit

STRENGTH

AMRAP 8 (For Quality)

5/5 Single Arm DB Bent over Row (heavy!)

10/10 Single Arm DB Kneeling Press (light!)

:30 Ring Plank

CAPACITY BUILDER

E2MOM 8 (4 Rounds)

*Handstand Push Up / SHSPU / HS Hold

*You choose the reps / variation

WORKOUT

AMRAP 12

10/8 Cal Bike

50ft Walking Lunge (no weight)

15 KB Swing (heavy)

STRENGTH

EMOM 12 (3 Rounds)

Min 1) *Bar Dips

Min 2) 10+ KB/DB Goblet Squat (heavy)

Min 3) *Strict Pull Up

Min 4) :20+ Hollow Hold

*Choose your reps to build your capacity!

WORKOUT

“Beep Test”

EMOM 15

7 Thrusters + 7 Burpees

RX= 75/55

*scale as needed so that both thrusters and burpees can be sustained in the same minute!

SATURDAY PARTNER WORKOUT

For Time:

*teams of 2

21-15-9

Synchro Toes to Bar / Variation

Synchro Line facing Burpees

Into..

YGIG, style (one works, one rests)

120 Hang Power Snatches 65/45

120 Push Press 65/45

120 Sumo DL High Pull 65/45

120 Front Squats 65/45

*Your Barbell weight should feel LIGHT!!!

*36 Min Overall Time Cap!

WORKOUT

EMOM 28 (7 Rounds)

Alt. Between…

Min 1) *Bar Muscle Up / or / BMU Variation / Chest to Bar

Min 2) Max Reps LATERAL box step ups 24/20” (up & down on same leg)

Min 3) *Sandbag Bear Hug Squat (moderate/heavy weight)

Min 4) :30 sec Echo Bike (moderate/fast)

*You choose the reps / weight / progression

STRENGTH / / STABILITY

EMOM 15 (3 Rounds)

Alt. B/T…

Min 1) :30 of hollow rocks / / scale to hollow hold progressions

Min 2) 5+ Nordic curls

Min 3) :20/:20 Coppenhagen Plank / / scale to side plank as needed

Min 4) 5/5 Single Leg Deadlift with barbell (light load! For quality!)

Min 5) 5/5 Single Leg Split Squat (add weight if needed)

CORE WORKOUT

EMOM 9 (3 Rounds)

Min 1) *Ring Plank

Min 2) *L Sit

Min 3) *Chin Over bar hold

*choose a duration that you think you can sustain for all 3 rounds!

WORKOUT

For time:

50/40 Cal Ski

*4 min time cap

*this is short and intense so go all out