OUR WORKOUTS

WOD

-Teams of 2 

-YGIG Style

2 Rounds For Time:

100 Wall Balls 20/14

50 Burpee Pull Ups

100 Alt. DB Snatch 50/35

50 Burpee Box Jump Overs 24/20”

WOD

Every 3 Min for 30 Min (10 Rounds)

4 Hang Squat Cleans 135/95

8 Bar facing burpees

12 Toes to Bar

Warm Up AMRAP 5

Full Crossover Symmetry Shoulder Protocol

Overhead Stability AMRAP 10 (For Quality)

:30 Handstand Hold / HS Walk Practice

10/10 SA DB Kneeling Press (2 sec Pause @ Finish)

100ft SA DB OH Carry (Left Arm)

100ft SA DB OH Carry (Right Arm)

:30 Active Hang on Pull Up Bar

WOD

For Time:

Buy In: 35/25 Cal Bike

100 Bench Press 115/75

*Every time you break a set on Bench, Perform 15 Russian KB Swings 53/35

Cash Out: 35/25Cal Bike

Time CAP: 20 min

Stability

AMRAP 12 (For Quality)

:20/:20 Coppenhagen plank

10/10 Single Leg Split Squat (With DB’s)

20 Double DB Sumo Deadlift

5/5 Single Leg RDL’s (Slow Tempo)

:20 L Sit (or a variation)

STRENGTH “Heavy Day”

Deadlifts 7x2 @ 85-90% of 1RM

WOD

AMRAP 5

10 Push Press 75/55

10 BBJO 24/20”

10 Power Snatch 75/55

Rest 1 Min

AMRAP 5

10 Push Press 95/65

10 BBJO 24/20”

10 Power Snatch 95/65

Rest 1 Min

AMRAP 5

10 Push Press 115/75

10 BBJO 24/20”

10 Power Snatch 115/75

WOD

AMRAP 10

10 Pull Ups

200m Run

REST 2 MIN

AMRAP 10

20 Push Ups

20/15 Cal Row

REST 2 MIN

AMRAP 10

30 Air Squats

15/12 Cal Bike

Part 1)

AMRAP 4

3,3 / 6,6 / 9,9 / 12,12, and so on…

Toes To Ring

Push Ups

Rest 1 Min

AMRAP 4

3,3 / 6,6 / 9,9 / 12,12, and so on…

Toes To Bar

Ring Push Ups

Part 2)

For Time:

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

Hang Power Cleans 135/95

Push Jerks 135/95

WOD

EMOM 40

Min 1- *Strict Pull Up

Min 2- 7 Thruster 75/55

Min 3- :30sec Double Under

Min 4- 7 Power Snatch 75/55

*You choose the reps!

WOD

3 Rounds:

500m Row

20/15 Cal Echo Bike

30 Toes to Bar

*Rest 3 min b/t rounds

*Target: Sub 5 min rounds!

STRENGTH

Pause Back Squats

6x2 @70-80% of 1RM (2 sec Pause @ Bottom)

WOD

10 Rounds:

10 Wall Balls 20/14

5 Burpees

100ft Farmers Carry 2x50/35 (KB or DB)

*17 min Cap

“Heavy Day”

Deadlift

7x1 85-90% of 1RM

Bench Press

7x1 85-90% of 1RM

“Murph Prep” Partner WOD

*Courtesy of CFV!

*Teams of 2

*BOTH partners work at the same time!

4 Rounds (32 min total)

Part 1:

AMRAP 4

5 Pull Up

10 Push Up

15 Air Squat

Part 2:

AMRepsAP 4

Echo Bike Cals

*Partners alternate between part 1 and part 2 so that there is no rest!

*Complete 4 rounds each (AKA four 8 min rounds, for 32 minutes total)

Part 1) “FireBreather”

3 Rounds:

10 Wall Balls 25/20 (Heavier!)

50 Double Unders (or :45sec of practice)

Part 2) “Strongman Stability”

2 Rounds For Quality:

100ft Right Arm (Heavy) DB/KB Suitcase carry 70/50#

100ft Left Arm (Heavy) DB/KB Suitcase carry 70/50#

50ft DB/KB Walking Lunge (Moderate Load)

100ft Overhead* Right Arm Single Arm KB Walk (moderate loading)

100ft Overhead* Left Arm Single Arm KB Walk (moderate loading)

Part 3) “UnderWater”

10-8-6-4-2

Squat Cleans 135/95

400m Run

*Time Cap: 17 min

STRENGTH

EMOM 10

1 Power / or / Squat Snatch @ 80-85% of 1RM

WOD

3 min Max Cal Bike

3 min Max Cal Row

2 min Max Cal Bike

2 min Max Cal Row

*No rest between movements! :)

WOD

“Slow Build”

Thruster Capacity Builder (20 min Total)

EMOM 5

5 Thrusters 75/55

EMOM 5

5 Thrusters 95/65

EMOM 5

5 Thrusters 115/80

EMOM 5

5 Thrusters 135/95

STRENGTH

Shoulder Press

6x2 @ 80% of 1RM

WOD

EMOM 20 (5 ROUNDS)

Min 1) *Ring Dip / or / Bar Dip

Min 2) *Toes to Bar

Min 3) 7/7 Single Arm DB Push Press

Min 4) 7 DB Devils Press 35/25

STRENGTH

Deadlift

*Set 1 - 5 reps @ 65%

*Set 2 – 3 reps @ 70%

*Set 3 – 1 rep @ 75%

*Set 4 – 5 reps @ 70%

*Set 5 – 3 reps @ 75%

*Set 6 – 1 rep @ 80%

*Set 7 – 5 reps @ 75%

*Set 8 – 3 reps @ 80%

*Set 9 – 1 rep @ 85%

WOD

“Murph Prep”

AMRAP 15

15/12 Cal Bike

10 Pull Ups

20 Push Ups

30 Air Squats

STRENGTH

Push Jerk

10x2 @75% of 1RM

*Aim to do one set every minute-ish!

WOD

2 sets:

3 min Max Cal row

2 min Max Front Squats 95/65

1 min Max Double Unders

3 min Rest between sets…

Part 1)

Death By EMOM…

PUSH UPS!

Start at 2, go up by 2

Part 2)

PARTNER WOD

*YGIG

*Teams of 2

*Split Reps Evenly

*Run 200m’s together :)

AMRAP 20

30 Thrusters 75/55

200m Run

30 Hang Power Snatches 75/55

200m Run

SKILL

Toes to Bar & HSPU Practice

WOD

EMOM 28 (7 Rounds)

Min 1) *Toes To Bar

Min 2) :30sec Double Under / / Jump Rope

Min 3) *HSPU 

Min 4) 6 Burpee Box Jump Over 24/20”

*Choose a progression and a reps scheme you can maintain so that you can build your capacity with these movements!