our workouts

SKILL

Toes to Bar / C2B / Bar Muscle up Review as needed

WORKOUT

20 Toes to Bar

50 Double Unders / 1 min jump rope

30 Wall Ball 20/14

Into..

20 Pull Ups / / C2B

50 Double Unders / 1 min jump rope

30 Wall Balls 20/14

Into…

20 C2B / / BMU

50 Double Unders / 1 min jump rope

30 Wall Balls 20/14

*17 Min Cap

Post workout STRENGTH

E90 sec for 5 sets

3 Front Squats

*Aim to start first set @ 50-60% of 1RM, and build each set steadily toward a heavy 3 rep for today.

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MIKE G “Goodbye, For Now” WORKOUT

Part One

AMRAP 15

20 box step ups (24/20)

40 lunges in place

200 meter run or ruck (aim for 40#)

**bring your own weight vest or backpack to make this a weighted AMRAP**

Part Two

“The Chief” —> Partner WOD (YGIG Style)

AMRAP 15

3 DB Power Cleans (2x50/35)

6 push-ups

9 air squats

Partner 1 does two rounds while partner 2 rests. Alternate this way for 15 minutes.

Part Three

“DT” —> Partner WOD

AMRAP 15 (YGIG full rounds)

12 deadlifts

9 hang power cleans

6 push jerks

(Rx: 155/105)

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WORKOUT

EMOM 20

Alternate between…

Min 1) 12/9 Cal Ski

Min 2) *Ring / or / Bar Dip

Min 3) 15 Box Jump or Step Over 24/20”

Min 4) *Toes to Bar

CASH OUT

EMOM 7

*Strict Pull Up

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PARTNER WORKOUT

*Teams of 2, YGIG, Alt. Each movement

AMRAP 15

15/12 Cal Echo Bike

20 Alt. DB Snatch 50/35

25 Air Squat

POST WORKOUT STRENGTH

Back Squat

6x3 75% of 1RM

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WORKOUT

E4MOM 28 (7 Rounds)

10 Push Jerk 135/95

200m Run

*Rope Climb / / Variation / / Pull Up

*Aim to work less than 3:30 each round!

*Choose your own rope climb reps / / Variation

*use a push jerk weight that is challenging, but can performed either UBK, or in 2 sets!

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STRENGTH

Deadlift 

7x3 @ 80% of 1RM

STRENGTH (pt. 2)

Bench Press

5x4 @ 70% of 1RM

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WORKOUT

EMOM 9 (3 Rounds)

Alt. Between..

Min 1: 12/9 Cal Row

Min 2: 10+ Overhead Squats 95/65

Min 3: 50 Double Unders / / Aim for :40 or less

POST WORKOUT STRENGTH

EMOM 15

1-2 Squat Snatches*

*You choose the weight!

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PARTNER WORKOUT

Part 1)

AMRAP 10

*Teams of 2

20 Synchro Deadlifts 185/125

20 Strict HSPU / / DB Press (performed YGIG style)

Part 2)

*Teams of 2

*Alternate FULL rounds

For Time:

6 Rounds each (12 Total)

12 Thrusters* 95/65

9 Bar Facing Burpees

*choose a weight you can go UBK with!

*20 Min Cap

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WORKOUT

“Give it some Beans”

2000m Row

50 DB Bench Press (2x50/35)

3000m Echo Bike

50 Pull Ups / C2B / BMU

1000m Run

*35 min time cap

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WORKOUT

2 Sets (30 min total)

Start a new Part every 5 min:

Part A)

30/24 Cal Ski

20 Sandbag Squats* (You choose the weight)

Part B)

150ft DB Walking Lunges (2x35/25)

30 KB Swing 53/35

Part C)

30/24 Cal Row

40 V Ups / / Single Leg V Ups

*Aim to finish each part in 3 Min or Less

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STRENGTH

Session #2 of our Deadlift Cycle

Deadlift

6 x 3 @ 80% of 1RM

PARTNER WORKOUT

*Teams of 2, YGIG Style

AMRAP 20

30/24 Cal Echo Bike

30 Burpee Pull Ups

30/24 Cal Echo Bike

100 Double Unders

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WORKOUT

AMRAP 15

15 Toes to Rings

200m Run

15 Ring Push Ups

200m Run

POST WORKOUT STRENGTH

Back Squat

5 x 4 @ 70% of 1RM

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STRENGTH (Part 1)

Power Snatch:

2x3 at 80% 1RM

2x2 at 85% 1RM

2x1 at 85+% 1RM

Rest as needed between sets/but not more than 2 minutes

Rest / Set Up as needed between parts

STRENGTH (Part 2)

Power Clean:

2x3 at 80% 1RM

2x2 at 85% 1RM

2x1 at 85+% 1RM

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PARTNER WARM UP WORKOUT

*Teams of 2, YGIG

*Bike stays working

10 Rounds (5 Rounds Each)

12/9 Cal Echo Bike

10 Toes to Bar

*Aim to do fast sets of Toes to Bar so that you have some rest between rounds

*Once your partner has completed their calories on the echo bike, you begin your next round.

MAIN WORKOUT

For Time:

400m Run

30 Hang Power Clean & Jerk 95/65

70 Double Unders / / Single Unders

400m Run

30 Front Squats 95/65

70 Double Unders

400m Run

30 Snatches 95/65

70 Double Unders

*20 Min Cap

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SKILL

10 Min Bar Muscle Up Practice / Skills & Drils

PARTNER WORKOUT

*Teams of 2, YGIG

*Alternate FULL Rounds

AMRAP 25 

9 Bar Muscle Up / / C2B Pull Ups

15 Lateral Box Jump / or / Step Over 24/20”

21 Wall Ball (Heavy!)

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STRENGTH (Part 1)

3 Sets of: 2 Hang Clean + 2 Jerks

Into..

2 Sets of: 2 Hang Clean + 1 Jerk

*Start first set at 65% of 1RM C&J

*Build over the 5 sets, but stay below 90%

STRENGTH (Part 2)

5 Sets of: 2 Snatch Balance Into 3 Overhead Squats

*Start light and build in weight over the 5 sets IF able.

STRENGTH (Part 3)

5 sets of 3 Snatch high Pulls @ 100% of 1RM Snatch

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WORKOUT

AMRAP 15

15 Thruster 135/95

400m Run

Rest 5 Min

AMRAP 15

15 Toes to Bar

5 Sandbag Ground to over the shoulder 150/100

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STRENGTH

(Session #1 of our Deadlift Strength Cycle!!!)

6x2 @ 80% of 1RM

WORKOUT

Every 4 Min for 20 Min (5 Rounds)

2 Min Max Cal Row

2 Min Rest

*Score is your lowest calorie round 

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STRENGTH

Every 2 Min for 14 Min (7 sets)

3 Squat Cleans @70+ % of 1RM

WORKOUT

For Time:

100 Bench Press 135/95

*10 Sand Bag, BearHug Squats 100/70 every time you break on the bench!

*12 Min Cap

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PARTNER WARM UP WORKOUT

*Teams of 2

*Alt. Full rounds

8 Rounds (4 Each)

50ft Single DB Overhead walking lunges 50/35

5 Burpee Pull Ups / / C2B

*14 Min Cap

PARTNER WORKOUT

*Teams of 2

*Alternate full rounds with your partner!

20 Rounds: (10 rounds each)

3 Clean and Jerks 155/105 (heavy)

3 Bar Facing Burpees

*12 min Cap

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