OUR WORKOUTS

WORKOUT

Part 1) AMRAP 10

20 Alt. DB Snatch 50/35

15 Box Jump Over (mandatory step down :) 24/20”

REST 5 MIN

Part 2) AMRAP 10

10-20-30-40..+10 Etc.

Wall Ball 20/14

2-4-6-8-10.. +2 Etc.

Wall Walk

REST 5 MIN

Take 10 Min to find a heavy snatch single!

STRENGTH

AMRAP 12 (For Quality)

:10+ L Sit

:20+ Ring Plank

:30/:30 Side Plank

100ft Farmers Carry 

WORKOUT

4 Sets (20 min total time)

As Many Reps in 2 min 30 sec:

6 SandBag Over Shoulder 150/100

8 Bench Press @ 60-70% of 1RM

In Remaining Time Max Reps: BBJO 24/20”

Rest 2 min 30 sec between sets!

WORKOUT

AMRAP 20

15/12 Cal Row

15 Toes to Bar

12/10 Cal Echo Bike

10 Shoulder to Overhead*

*You choose your own weight today, but aim to keep the same weight for entire AMRAP!

CASH OUT

50 Bar or Ring Dips for quality!

*Scale down as needed to achieve 50 reps.

STRENGTH

(Week 4 of 7)

EMOM 6

6 Back Squats

*You choose the weight! Same or slightly heavier than last week.

WORKOUT

EMOM 18 (6 Rounds)

Min 1) 1 Round of Cindy (5/10/15)

Min 2) :30 Double Unders / / Jump rope

Min 3) *Double DB Front Rack Lunges (Step back) 2×50/35#

*You choose the reps for Doubles and Lunges!

WORKOUT

2 Rounds:

20 Alt. SL V Up / / Ab Mat Sit Up

15 RKB Swing 53/35

5 Wall Walks

20 Alt. SL V Up / / Ab Mat Sit Up

15 RKB Swing 53/35

10 Strict HSPU / / Variation / / Hand Release Push Up

20 Alt. SL V Up / / Ab Mat Sit Up

15 RKB Swing 53/35

50ft Handstand Walk / / Handstand Shoulder Taps / / High plank Shoulder Taps

Rest 3 Min Between Rounds!

*22 Min Cap

CASH OUT

EMOM 5

*Toes To Bar

*You choose the reps!

STRENGTH

Every 90 Sec for 15 Min (10 Sets)

1 Clean & Jerk (squat or power clean)

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

WORKOUT

3 Sets: (18 min total)

AMRAP 2

12 Thrusters 95/65

12 Burpee Over Bar

2 Min Recovery Echo Bike / / Row

2 Min Rest

*aim for 2 Rounds per interval.

*recovery bike or row, should be a consistent effort. Does not need to be intense!

PARTNER WORKOUTS!

*All workouts are teams of 2, YGIG, Alternate FULL Rounds!

PART 1) AMRAP 9 “The Warm Up”

15/12 Cal Row

15 Wall Ball 20/14

REST 5 MIN

Part 2) AMRAP 6 “Partner Ingrid”

3 Power Snatch 135/95 (Comfortable weight)

3 Bar Facing Burpee

REST 5 MIN

PART 3) AMRAP 12 “Strict Diane”

15 Deadlift 225/155 (Moderate weight)

15 Strict HSPU / / Hand release Push Up / / DB Shoulder Press

SKILL

Bar Muscle Up Progressions / / Review

STRENGTH / / Capacity Builder

EMOM 7

*Bar Muscle Ups

WORKOUT

70 Strict Pull Ups / / Bands are okay! / / Ring Rows

*7 DB bench Press every time you come

Off the pull up bar!

WARM UP

AMRAP 15 (For Quality)

*Aim for 3 Rounds

50ft / 50ft DB/KB Suitcase carry

:30/:30 Side Plank

10 90/90 Hip Rotations

10 Glute Bridges

:30/:30 ISO Lunge Hold

1 Min Echo Bike

STRENGTH

EMOM 6

6 Back Squats (Week 3 of 7)

*Same weight as last week or slightly heavier!

WORKOUT

10 Min Max Cal Echo Bike “Test”

*We will test this again in the next few weeks!

*You choose the intensity!

WORKOUT

2 Rounds:

15 Burpee To Target (T2B bar)

30 Ab Mat Sit Ups

30 Toes to Bar

30 V Ups

15 Burpee to Target (T2B bar)

REST 5 Min between rounds!)

*Score is total time with rest!

*25 Min Cap

PARTNER CASH OUT

4 Rounds: (16 min total)

2 Min Max Cal Row

2 Min Rest (while your partner works!)

*Score is total cals at 16 min!

STRENGTH

Every 90 Sec for 15 Min (10 sets)

1 Hang Power Clean + 1 Power Clean

*Start at 65% of 1RM and build toward a heavy!

STRENGTH (pt. 2)

Every 90 Sec for 3 Sets

3 Clean Pull @ 100+% of 1RM

PARTNER WORKOUT

*Teams of 2, YGIG, Alternate movements!

AMRAP 12

10 Russian KB Swings 70/53

15/12 Hand Release Push Ups

10 DB Box Step Overs (2x50/35) 20”

WORKOUT

EMOM 24 (6 Rounds)

Min 1) *Thrusters 95/65

Min 2) *Pull Ups / / C2B Pull Ups

Min 3 & 4) 20/16 Echo Bike

*You choose the reps!

“WARM UP” WORKOUT

CF OPEN 26.1

AMRAP 15

3 Lateral Burpee over DB

3 DB Hang Clean to Overhead 50/35

30ft Walking Lunge

*Add 3 reps each round!

PARTNER WORKOUT

*Teams of 2, Alternate FULL rounds

AMRAP 9

3 Clean & Jerks 225/155 (heavy)

30 Double unders

STABILITY / / WARM UP

AMRAP 16

:10+ L Sit

:30 Active Hang from Pull Up Bar

:10+ Handstand Hold

50ft Farmers Carry (heavy)

50ft/50ft Single Arm Overhead Walk (moderate weight)

PARTNER  WORKOUT

*Teams of 2, YGIG Style, Alternate Full Rounds

AMRAP 12

16 Alt. SL V Ups

8 Burpees

2 Wall Walks / / Variation

STRENGTH

Every 2 Min for 10 min (5 Rounds)

5 Shoulder Press @70-75% of 1RM

WORKOUT

AMRAP 20

5 Bench Press @ 65% of 1RM

10 Alt. DB Snatch 70/50 (heavy)

15 Sandbag Squats 150/100

400m Run

*Target 3+ Rounds

WORKOUT

EMOM 40 (10 Rounds)

Alternate Between…

Min 1) 12/9+ Cal Row

Min 2) *SHSPU / / DB Shoulder Press (heavy)

Min 3) :30+ Double Under / / Jump Rope

Min 4) *Strict Pull Ups

SKILL

EMOM 6 (2 rounds)

Alternate between..

*All reps performed with empty bar

Min 1) :30 Front Rack Hold (full grip) + 3 SOTS Press (from power position)

Min 2) 10 Rack delivery reps + 5 Front Squats

Min 3) 5 Tall Cleans + 5 Power cleans

STRENGTH

5 Sets:

1 Segment Power Clean* + 1 Power Clean + 2 Pause Jerk Dips* @70% of 1RM Clean

*Pause for 3 seconds at knee in the segment clean, and pause for 3 seconds in the jerk dip!

*New set every 2-3 min

STRENGTH (pt. 2)

EMOM 6

6 Back Squats*

*The same or slightly heavier then last weeks squats!

WORKOUT

AMRAP 15

200m Run

15 Toes to Rings / / Variation 

200m Run

15 Ring Push Ups / / Hand Release Push Ups

REST 5 MIN

AMRAP 15

20/16 Cal Echo Bike

15 Alt. Step Back DB Lunges (held at sides) 2x50/35

20/16 Cal Echo Bike

15 DB Push Press (2x50/35)

PARTNER WORKOUT (40 min)

Part 1)

*Teams of 2

AMRAP 10

15 Synchro Lateral Burpees over Bar

40 Clean & Jerks 95/65 (YGIG, split how you’d like)

REST 5 MIN

Part 2)

AMRAP 10

*Teams of 2

*Alternate FULL Rounds

10 Front Squats 115/80

10 Pull Ups / / C2B

REST 5 MIN

Part 3)

AMRAP 10

*Teams of 2

*Alternate FULL Rounds

5 Thruster 135/95

5 Chest to Bar Pull Ups / / Bar Muscle Ups

STABILITY / / ACTIVATION

10 ish Min Coach Led shoulder work!

STRENGTH

Every 2 min for 12 Min (6 sets)

3 Push or Split Jerks @60+% of 1RM

*Start at 60% for your first set and build as able over the 6 sets!

PARTNER WORKOUT

*Teams of 2, YGIG style

*Alternate FULL rounds!

AMRAP 10

8/8 Single Arm DB Push Press 50/35

12 Toes to Bar