OUR WORKOUTS

STRENGTH

Every 90 Sec for 6 Rounds

2 Slow Pull Squat or Power Snatches

*Start light and build off of feel!

PARTNER WORKOUT

*Teams of 2, YGIG Style!

AMRAP 20

40/32 Cal Echo Bike

50 Toes to Bar

60 Alt. DB Snatches 50/35

WARM UP “WORKOUT”

*Use this as a warm up or a test!

For Time:

1 Mile Run

STRENGTH

5 sets of 3 weighted pull ups!

*Scale this down as needed so that your 3 reps are strenuous and require a fair amount of rest between sets!

CASH OUT “PUMP SESSION”

AMRAP 10 (for quality) 

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

:30 Sec Ring Plank / / High Plank

5/5 Single Arm Half Kneeling DB Shoulder Press

10 Slow tempo Push Ups

*Rest as needed between movements 

CROSSFIT OPEN WORKOUT 26.1

For time:

20 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

40 wall-ball shots

18 medicine-ball box step-overs

66 wall-ball shots

18 medicine-ball box step-overs

40 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

20 wall-ball shots

Time cap: 12 minutes

WORKOUT

CrossFit Open Workout 26.1

For Time:

20 wall-ball shots 20/14

18 box jump-overs 24/20”

30 wall-ball shots

18 box jump-overs

40 wall-ball shots

18 medicine-ball box step-overs

66 wall-ball shots

18 medicine-ball box step-overs

40 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

20 wall-ball shots

ORIGINAL Time cap: 12 minutes

TODAYS Time cap: 18 minutes :)

CASH OUT / / COOL DOWN

10 Min Echo Bike / / Walk or Run

WARM UP / / ZONE 2

30 Min of zone 2 work

*On a machine or multiple machines.

*Aim to keep heart rate in zone 2… or not!

SKILL

15 Min rope climb practice!

SKILL

Empty Bar Warm Up and Position work!

SKILL / STRENGTH

EMOM 5

5 Touch and Go Power Cleans (light-moderate)

Rest / set up

EMOM 4

4 Touch and Go Power Snatches (moderate)

Rest / set up

EMOM 3

3 Thrusters (heavy-ish)

CASH OUT

5 min of handstand walk / hold progressions 

*if you have HS walks this can be a max distance test / / or practice and refinement time!

STRENGTH

Every 2 Min for 14 Min

3 Deadlifts

*Start around 60% of 1RM and build over the 7 sets. Go off of feel!

WORKOUT

AMRAP 8

12 Toes to Bar

16 Box Step Overs 20”

REST 4 Min

AMRAP 8

12 Alt. DB Snatch 50/35

8 Lateral Burpee Over DB

6/6 DB Hang Clean & Jerk 50/35

8 Lateral Burpee Over DB

STRENGTH

EMOM 6 (week 7 of 7!)

6 Back Squat*

*you choose the weight / / Aim for heavier than last week!

WORKOUT

4 Rounds: 

Min 1) Max Calorie Row

Min 2) Max Db Thrusters (2x50/35)

Min 3) Max Wall Walks

Min 4) REST!

*Score = total reps each round!

SATURDAY WORKOUT

Part 1)

4 Rounds: (32 min)

AMRep 4 Min

400m Run

15 Overhead Squats 95/65

Max reps T2B in remaining time…

Rest 4 Min between rounds

*Score = Toes to Bar Reps each round!

Part 2)

“Isabel”

For time:

30 Power snatches 135/95

*7 min cap

SKILL / / PRACTICE

Part 1) Bar / Ring Muscle Progressions

Part 2) EMOM 5

*you choose the reps and progression to practice/train an aspect of the muscle up!

*this can be transitions, or strength (tempo strict pull ups and dips!)

*this does not need to be a capacity builder!

WORKOUT

AMRAP 20

30/24 Cal Row

30 V Ups / / SL V Ups

10 Bar or Ring Muscle Ups / / C2B Pull Ups

STABILITY

2 Rounds:

:20/:20 ISO Lunge Hold

5/5 single leg glute bridge (heel on bench)

:20/:20+ Copenhagen plank

2 Rounds:

50/50ft Banded side step

5/5 Single leg split squat (add weight as needed)

5+ Nordic Curls / Variation

STRENGTH

EMOM 6 (week 6 of 7)

6 back squats

(Same weight or heavier than last time if possible!)

PARTNER WORKOUT

*Teams of 2, YGIG style

*Alternate FULL rounds

AMRAP 16

10 Shuttle Run (25ft down and 25ft back = 1 rep)

20 Wall Ball 20/14

STRENGTH 

Every 3 Min for 15 Min (5 Sets)

5 Heavy Power Cleans (around 80% of 1RM)

STRENGTH (pt.2)

Every 3 Min for 15 Min (5 sets)

3 heavy snatches (around 80% of 1RM)

*aim to do all reps as singles (not TnG)

STABILITY

AMRAP 10 (For Quality)

*10 Mins or 3 Rounds, which ever comes first!

:10+ L Sit

:20+ active hang from pull up bar

:30/:30 side plank

100ft Farmers carry (heavy)

WORKOUT

AMRAP 10

15 Strict Pull Up / / Variation

400m Run

*Target 3+ Rounds

REST 5 Min

AMRAP 10

10 DB Bench (2x50/35)

10 DB Alt. step back Lunge (2x50/35) *DB’s held at side

10 DB Push Press (2x50/35$

10 DB Alt. step back Lunge (2x50/35) *DB’s held at side

*Target 2+ Rounds!

WORKOUT

EMOM 40 (10 Rounds)

Min 1) :45 Sec Row

Min 2) 3+ Wall Walk / / HS Walk / / Variation

Min 3) *Deadlift 185/125 (Light/Moderate)

Min 4) 10+ Box Jump / Step Over 24/20”

*you choose the reps on deadlifts!

PARTNER WORKOUT

*Teams of 3!

AMRAP 30!!

30 Shoulder to Overheads 155/105 (YGIG)

200m Synchro Run

90 Toes to Bar (YGIG)

15 Synchro Burpees

STRENGTH

(This is week 5 of 7!)

EMOM 6

6 Back Squats

*you choose weight! Ideally the same weight or slightly heavier than your last session.

WORKOUT 

AMRAP 7

10/8 Cal Echo Bike

20 Air Squat

REST 3 Min

AMRAP 7

15/12 Cal Row

20 Wall Ball 20/14

Rest 3 Min

WORKOUT

For Time:

200 Double Under / / 3 Min of jump rope

Into…

4 Rounds:

10 Strict HSPU / / DB shoulder press

200m Run

5 Wall Walk / / 50ft Handstand Walk

200m Run

Into…

200 Cross Over singles / / 3 Min of Jump Rope

*26 Min Cap

STRENGTH

Every 90 Sec for 15 Min (10 Sets)

1 Power or Squat Snatch

*Start at a light - moderate and build toward a heavy 1 rep for today! (Does not need to be an all time best!)

WORKOUT

3 Sets:

AMRAP 2

5 Power Snatch 75/55

5 Overhead Squat 75/55 (Or Front Squat)

5 C2B Pull Ups / / Pull Ups / / BMU

2 Min RECOVERY Echo Bike / / Row

2 Min Rest

WORKOUT

EMOM 24 (6 Rounds)

Min 1) *Deadlift 225/155

Min 2) 5+ Burpee Box Jump/Step Over 24/20”

Min 3) 15/12 Cal Row

Min 4) REST

*Controlled deadlifts / / these gotta be silent!

STRENGTH (pt. 1)

Every 2 Min for 12 Min (6 sets)

3 Front Squats @ 75% of 1RM

STRENGTH (pt. 2)

Every 2 Min for 12 Min (6 sets)

3 Shoulder Press*

*Use the heaviest weight you can sustain for all 6 sets!

CASH OUT

For Time:

50 Strict Pull Ups

*10 empty bar shoulder presses every time you break on the pull up bar (45/35#)

*10 Min Cap