OUR WORKOUTS

SKILL

EMOM 10

Alt. B/T…

Min 1) Strict Ring Dip

Min 2) Double Unders

*You choose the reps on both to build

your capacity!

WORKOUT

*Retest from 11/01/2021 :)

*Perform using a 30:00 running clock!

0:00-10:00

1 Mile Run

10:00-20:00

100 burpees

20:00-30:00

1 Mile Run

SKILL

 15 Min of Bar Muscle Up Progressions / Practice 

WORKOUT

9-7-5

Bar Muscle Up (or Variation)

Power Snatch 135/95

*8 Min Cap

WARM UP WORKOUT

1,000m Row Time Trial

WORKOUT

30-20-10

Cal Bike (21-15-9 Cals for ladies)

Back Squat 135/95

*sub 9 min target

*12 min cap

WORKOUT

EMOM 20

1 Clean & Jerk

*Start light and build up to 75-80% of 1RM each set during the first 10 rounds.

*Use 75-80% of 1RM (“heavy” but manageable weight) for the last 10 rounds.

STRENGTH

4 Rounds For Quality:

5 Slow Tempo Ring Dips

5 Slow Tempo Strict Chin Ups

5/5 Single Arm DB Shoulder Press (Heavy)

5/5 Slow Tempo Single Arm Bent Over KB Row (Heavy)

:10 sec L Sit (or variation)

WORKOUT

”Helen”

3 Rounds:

400m Run

21 KB Swings 53/35

12 Pull Ups

*Sub 10min Target

*13min Cap

WORKOUT

EMOM 32 (8 Rounds)

Alt. B/T the following…

Min 1) 12/9 Cal Echo Bike

Min 2) *SandBag Over the Shoulder 150/100

Min 3) 15/12 Cal Row

Min 4) *Toes to Bar

*You choose the reps!

SKILL / / STABILITY 

3 Rounds:

2:00 Min Row

:30 Ring Plank

:20/:20 Side Plank

:10 L-Sit (or variation)

WORKOUT

21 Push Jerks 135/95

200m Run

15 Push Jerks 135/95

400m Run

9 Push Jerks 135/95

800m Run

*15 min Time Cap

STRENGTH

EMOM 10

4 Alt. Back Stepping Lunge (you choose the weight)

WORKOUT

EMOM 18 (6 Rounds)

Alt. B/T…

Min 1) 10 DB Bench

Min 2) 10 Deadlifts

Min 3) 10 DB Front Squats

*Choose the weight for each movement so that you can complete all 10 reps for all 6 rounds!

WORKOUT

2 Rounds:

30 Box Jump Over 24/20”

200m Run

40 Pull Ups

200m Run

50 Wall Balls 20/14

200m Run

60 Russian KB swings 53/35

200m Run

SKILL

10 Min Clean Technique

WORKOUT

5-4-3-2-1

Power Clean @ 75% of 1RM

*10/7 Cal Echo Bike BEFORE each set

12 Min Time Cap

CASHOUT

7 sets of 1 Clean Lift Off + 1 Clean High Pull @ WOD weight 

STABILITY

3 Rounds For Quality (16min cap)

100ft DB Overhead Walk (Left & Right)

10/10 Single Arm DB Kneeling Press (light)

10/10 KB/DB Single Arm Bent Over Row

10 Banded Pull Apart

10 Banded Pull Downs

WORKOUT

Every 4min For 20min (5 Rounds)

15/12 Cal Row

15 Push Ups

15 DB Push Press 50/35

15/12 Cal Row

*Aim to finish each round around 3 min!

Part 1) “Warm Up Workout”

3 Rounds:

30 Double Under / / 60 Singles

15 Air Squats

Part 2)

AMRAP 5 (Performed Individually)

15 Wall Ball 20/14

15 Power Snatch 75/55

Part 3)

PARTNER AMRAP 20

*Teams of 2

*YGIG Style

*Alternate FULL rounds

3 Power Clean 135/95

6 Front Squat 135/95

9 Lateral Burpee Over Bar

WORKOUT

AMRAP 12

7 Toes to Bar

7 Double DB Power Clean and Jerk 35/25#

300m Row

Rest 3 Min

AMRAP 12

7 Strict Pull Up

7 Strict HSPU / / DB Shoulder Press

200m Run

Heavy Day

Part 1)

Deadlift 5x5 @ 70% of 1RM

Part 2)

Back Squat 5x5 @ 70% of 1RM

STRENGTH

3 Rounds:

100ft Suitcase Carry

100ft Suitcase Carry

:20 Sec L Sit

:20 Sec Chin Over Bar Hold

:20 Sec Hollow Hold

10 Toes To Hips (2 sec slow descents)

WORKOUT

“No Name”

EMOM 20

Alt. B/T…

Min 1) Max Cal Bike

Min 2) Max Rep Burpee Pull Up

WORKOUT

Retest from 08/03/2021

80/60 Row Calories

60 Thrusters, 95/65

50 Chest-to-bar Pull-ups

40 Bar Facing Burpees

30 Power Snatches, 95/65

*23min Target

*27 Min Time Cap

Part 1) 0:00-12:00

30-20-10

Cal Echo Bike (21-15-9 for Ladies)

15 Weighted Box Step Ups (after each set) 24/20” 70/50#

*10 Min Cap

Part 2) 12:00-24:00

*Retest from 07/07/2021

1-2-3-4-5-6-7-8-9-10

Bench Press 115/75

30 Double Unders (after each set)

*12 Min Cap

PARTNER WORKOUT

*Teams of 2

*Split work Evenly

PART 1

AMRep 6 min

4 Min Max Cal Ski Erg

2 Min Max Rep Toes To Bar

Rest 2 min

PART 2

AMRep 6 min

4 Min Max Cal Bike Erg

2 Min Max Rep Wall Ball 20/14

Rest 2 min

PART 3

AMRep 6 min

4 Min Max Cal Row

2 Min Max Rep Push Ups

Rest 2 min

PART 4

AMRep 6 min

4 Min Max Cal Echo Bike

2 Min Max Rep Alt. DB Snatch 50/35

Rest 2 min

PART 5

AMRep 6 min

800m Run

then in remaining time…

Max Burpees

STRENGTH

EMOM 10

5 PUSH Press @ 100% of 1RM STRICT Press

WORKOUT

AMRAP 12

10 Hang Power Cleans, 115/75 lbs

40 Double Unders

10 Front Squats, 115/75 lbs

40 Double Unders

Warm Up

EMOM 6 (3 rounds)

Alt. Between…

Min 1: *Strict Chin up

Min 2: :45sec plank

STRENGTH

Every 2 mins for 20 mins

1x [ 1 Hang Snatch + 1 Snatch + 1 Snatch High Pull ], @ 65% 1RM

Cash Out:

3x3 Snatch Pull @ 100% of 1RM