OUR WORKOUTS

Partner WOD

*Teams of 2 

*YGIG style

*Split work evenly

AMRAP 27

100 Burpee Pull Ups

100 Squat Clean Thruster 95/65

Max Cal Row in remaining time (Sharing a rower)

Part 1)

10x1 Snatch Balance

*Start light and build toward 80% of 1RM Snatch over the 10 sets.

Part 2)

EMOM 10

1 Power Snatch + 1 Hang Power Snatch @ 65% of 1RM Snatch

*This portion is not designed to be heavy or super taxing.

*Use a weight that allows you to improve your technique and speed.

Part 3)

Snatch Deadlift

2x3 @ 90% of 1RM Snatch

2x3 @ 100% of 1RM Snatch

2x3 @ 110% of 1RM Snatch

STRENGTH

Back Squat

10x2 @ 80% of 1RM

WOD

40-30-20-10

Wall Ball 20/14

80-60-40-20

Double Unders

40-30-20-10

Ab Mat Sit Ups

SKILL

5-10 Min Toes To Bar / Kipping Clinic

EMOM 5

*Toes To Bar

*You choose number of reps! (And scaled variation)

WOD

AMRAP 12

12 SHSPU / or / DB Shoulder Press

12 Strict Pull Ups

15/12 Cal Echo Bike

COOL DOWN

7 Min Crossover Symmetry Shoulder Protocol

EXTENDED WARM UP

3 Rounds:

20 Russian KB Swings

30 Double Unders

STRENGTH

Deadlift (Repeat Session)

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 5 reps @ 75%

*Set 5 – 3 reps @ 80%

*Set 6 – 1 rep @ 85%

*Set 7 – 5 reps @ 80%

*Set 8 – 3 reps @ 85%

*Set 9 – 1 rep @ 90%

WOD

AMRAP 9

5 Hang Power Cleans 135/95

30 Doubles / / 60 Singles

10 Deadlifts 135/95

30 Doubles / / 60 Singles

Target = 5+ Rounds

PARTNER WOD

*Teams of 2

*YGIG style

*Split work evenly

*Scale as needed!

Partner AMRAP 15

80 Alt. DB Snatch 50/35#

80 Cal Row

No Rest Between AMRAP’s (So be ready to switch to the next AMRAP)

Partner AMRAP 15

80 Wall Ball

80 KB Swing 53/35

Directly into a PARTNER cash out…

Run 800m as a team!

WOD

3 Rounds

15 Deadlifts 185/125

30 Double Unders / or / 60 Singles

Rest 2 Min

3 Rounds

12 Push Jerks 135/95

30 Double Unders / or / 60 Singles

Rest 2 Min

3 Rounds

9 Power Snatch 95/65

30 Double Unders / or / 60 Singles

*Target: Sub 7 Min for each part

*Time Cap: 32 Min

WOD

Avry’s “Big 20” Birthday Workout

AMRAP 20

20 Cal Echo Bike
20 V Ups
20 Wall Balls 20/14
20 Toes To Rings
20 Push Ups
20 Power Snatch 75/55
20 Overhead Squats 75/55
20 Pull Ups

WOD

Part 1) AMRAP 7

10 Bench Press 96/65

15/12 Cal Echo Bike

REST 3 MIN

Part 2) AMRAP 7

10 Front Squat 95/65

15/12 Cal Row

REST 3 MIN

Part 3) AMRAP 7

10 Thruster 95/65

50 Double Unders / or / 100 Singles

Partner WOD

*Teams of 2

*YGIG Style

*Partners alternate working after every FULL round.

AMRAP 35

10 Pull Ups

20 Push Ups

30 Air Squats

20/15 Cal Echo Bike

WOD

HERO WORKOUT

“DT”

5 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

RX= 155/105#

WOD

50/35 Cal Row

Then…

2 Rounds

30 Double DB Ground To Overhead (2x35/25#)

30 DB Thruster (2x35/25#)

30 Burpee Pull Ups

Then…

50/35 Cal Row

WOD

Part 1) 0:00-10:00

For Time:

30-20-10

KB Swing 53/35#

Box Jump Over 24/20”

*Target Sub 6 min

Part 2) 10:00-21:00

AMRAP 11

9 Toes to Bar

7 Deadlifts 225/155

5 Bar facing burpees

STRENGTH

Shoulder Press

7x1 @ 90% of 1RM

WOD

3 Rounds For Time

12 DB Push Press 50/35#
200m Run

12 DB Box Step Ups 50/35# 20/16”

200m Run

*Target 12 min

*Time Cap 15 min

WOD / / STRENGTH

EMOM 20

Perform 1 “Heavy” Squat Clean & 1 Front Squat @ 70+% of your Clean 1RM

CASH OUT

Every 30 Sec for 7 Min

Strict Chin Ups

*You choose the number of reps!

CORE / MIDLINE STRENGTH & STABILITY

3 Rounds For Quality:

*Rest as needed between holds

*Accumulate the assigned time if needed. Goal should be :30 sec consecutive holds!

:30 Ring Plank Hold

:30 L Sit Hold (Knees Up)

:30 Hollow Hold

:30 Flutter Kick

:30 Shoulder Taps

WOD

Retest from 11/05/2020 & 02/11/2021

“Race Day”

*Each set is for time

*Start a new set every 6 minutes

Set 1) 50/35 Echo Bike Calories

Set 2) 40/28 Echo Bike Calories

Set 3) 30/21 Echo Bike Calories

WOD

HERO WORKOUT “The Chief”

5 Rounds

AMRAP 3 
3 Power Clean 135/95

6 Push Ups 

9 Air Squats

Rest 1 Min

WOD

EMOM 20 

1 “Heavy” Power Snatch @ 70-80% of 1RM

CASH OUT

”Capacity Builder”

EMOM 7 

Toes To Bar

*You choose the number of reps!

WOD

AMRAP 30

30 Deadlift 225/155#

30 Strict HSPU / or / Strict DB Shoulder Press

30 DB or KB Box Step Ups 20/16” 2x35/25#

30/21 Echo Bike Cal

STRENGTH

4 Rounds For Quality:

5 Slow Tempo Ring Dip or Bar Dips

50ft Walking Lunges (DB’s at your side) 50/35#

…Rest As Needed…

WOD

For Time:

*Until 150 Wall Balls have been completed perform:

20/15 Cal Row

Max Set of Wall Balls 20/14#

*Your set ends when the ball stops moving :)

*Your time (score) is when 150 Wall Balls have been completed.

*The workout starts with 20/15 Cal Row

*Perform 20/15 Cal Row after every set of Wall Balls until all 150 reps have been completed.

*Scaling is not a crime :)

Target time: 15 Min / 4 sets or less of WB’s

Tine Cap: 20 Min