WARM UP WORKOUT
AMRAP 5 (3 Rounds)
:20/:20 Side Plank
20 Alt. SL V Up
5 Nordic Curls
AMRAP 5 (3 Rounds)
10 Banded High Pulls
10 Banded Pull Aparts
20/15 Push Ups
PARTNER WORKOUT
*Teams of 2
*YGIG, Alternate FULL rounds
AMRAP 20
12 Toes to Bar
6 DB Push Press (2x50/35)
8 Alt. DB Step Back Lunges (2x50x35)
CASH OUT
1 Mile weighted Walk/Run
*aim to use a weighted vest / ruck (or unweighted is cool too!)
*13 Min Cap
Read MoreWORKOUT (27 Min Total)
Row (12 Min)
3 min Easy
2 min Moderate
1 min hard
3 min Easy
2 min Moderate
1 min hard
Rest 3 Min
Echo Bike (12 min)
3 min Easy
2 min Moderate
1 min hard
3 min Easy
2 min Moderate
1 min hard
POST WORKOUT STRENGTH
Back Squat
Set 1: 5 reps @ 60% of 1-RM
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80-85%
Set 4: 7 reps @ 65%
Set 5: 7 reps @ 65%
Set 6: 7 reps @ 65%
Set 7: 7 reps @ 65%
*Aim for a new set every 2 minutes
Read MoreWORKOUT
EMOM 28 (7 Rounds)
Min 1) 5 Bench Press (heavy)
Min 2) :30 Double Under / / Jump Rope
Min 3) 4+ Sandbag Over Shoulder 150/100
Min 4) 12/9 Cal Echo Bike
Read MorePARTNER WORKOUT
*Teams of 2, YGIG alternate full round
Part 1) AMRAP 10
10 Bar Facing Burpee
10 Clean & Jerks 95/65
REST 5 MIN
Part 2)
AMRAP 12
200m Synchro Run
40 Front Squats 115/80 (split YGIG style)
REST 6 MIN
CASH OUT
*Teams of 2, YGIG:
For Time:
80 Toes to Bar
80 Single DB Devils Press 50/35
Read More“SKILL WORKOUT”
AMRAP 18
3+ Strict HSPU / / Variation / / Seated DB shoulder Press
1000/800m Echo Bike (recovery pace)
*Bar Muscle Up / Ring Muscle Up Practice
1000/800m Echo Bike (recovery pace)
-Coaches note: practice/refine technique, and/or build capacity on the gymnastics today and use the bike as a recovery.
CASH OUT
AMRAP 7
3 Wall Walk / / Variation
30 Double Unders
Read MoreSTABILITY / FOR QUALITY:
AMRAP 10
3+ Nordic Curls
10 Banded Glute bridges
15 R. KB Swings 53/35
50/50ft KB Suitcase carry 53/35
WORKOUT
*YGIG with a partner / alternate FULL rounds
4 Rounds (each)
30 Wall Ball 20/14
20 Alt. DB Snatch 50/35
10 Burpee Pull Ups
*33 Min Cap
*Coaches note: aim for 3:30-4 min rounds with 1:1 work / rest
Read MorePARTNER WORKOUT
*Teams of 2
*YGIG Style
For Time:
2 Rounds:
100/80 Cal Row
80 Toes to Rings / / Toes To Bar
60 Burpee Box Jump/Step Over 24/20”
*24 Min Cap
POST WORKOUT STRENGTH
DEADLIFT
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 70%
*Set 5 – 5 reps @ 70%
*Set 6 – 5 reps @ 70%
*Set 7 – 5 reps @ 70%
Read MoreWORKOUT
3 Sets: (27 Min)
2 Min Max Reps:
15/12 Cal Ski
Max reps in remaining time of DB Bench Press (2x50/35)
Rest 1 Min
2 Min Max Reps:
12/10 Cal Echo Bike
Max reps in remaining time of Strict Pull Ups
Rest 1 Min
2 Min Max Reps:
100ft Walking Lunge
Max Reps in remaining time of Air Squats
Rest 1 Min
Read MoreSTRENGTH
Power Clean
10x2 @ 65+% of 1RM
*Aim to start your first set at 65% and build toward 85% over the 10 sets
*intention: heavy singles with several breathing cycles between reps. New set approximately every 90 sec
WORKOUT
“Nancy”
5 Rounds
400m Run
15 Overhead Squats 95/65
*20 Min Cap
Read MoreCOACH JON GOING AWAY SATURDAY WORKOUT
*Teams of 2
*YGIG
For Time:
800m Run (together)
50 Sandbag Ground to Over Shoulder 150/100
20 Rounds of “Cindy” (alternate FULL rounds)
150 DB Thrusters (2x35/25#)
*42 min Time Cap
Read MoreSTABILITY
AMRAP 10 (For Quality)
:30 Ring Plank
50/50ft Single Arm Overhead DB Carry (heavy)
:30 Bar Hang
1 Wall Walk + :10+ HS Hold
STRENGTH
PART 1: (15 min)
5-4-3-2-1
Shoulder Press
*use the heaviest weight you can for each set
*rest as needed between sets
PART 2: (15 min)
5-4-3-2-1
Push Press
*Use heaviest you can for each set
*Aim to start your set of 5 with your heaviest shoulder press weight from Part 1.
Read MoreWORKOUT
EMOM 40 (10 Rounds)
Alternate between…
Min 1) 5 Touch and Go Power Snatch*
Min 2) 12/9 Cal Ski
Min 3) 5+ Overhead / or / Front Squat
Min 4) 12/9 Echo Bike Cal
Read MoreSTRENGTH
AMRAP 10 (For Quality)
8 Strict DB Shoulder Press
12 90/90 Rotations (X Over Sym)
4+ Bar or Ring Dips
*Rest as needed between movements!
MAIN WORKOUT
4 sets:
AMRAP 3
30 Double Under
10 Toes to Bar
1 Min Rest
POST WORKOUT STRENGTH
Every 2 Min for 10 min (5 sets)
6 Alternate Step back lunges (bar on back rack)
*You choose the weight!
Read MorePARTNER WORKOUT
Part 1)
*Teams of 2
3 Sets:
3 Min Work / 3 Min Rest
20 Synchro Burpees
In remaining time max reps hang squat cleans 155/105
Part 2)
3 Sets:
3 Min Work / 3 Min Rest
Synchro 300m Run (aim For less than 90sec of running)
In remaining time max reps deadlifts (controlled descents) 225/155
Read MoreWORKOUT
EMOM 32
Alternate between…
Min 1) :45 Row
Min 2) *Strict Pull Ups
Min 3) :45 Echo Bike
Min 4) *Hand Release Push Ups
CASH OUT
7 Min Practice
-HS Hold
-HS Walk
-Wall Walk
Read MoreSTRENGTH
10 Min to find a heavy Deadlift + Clean + Hang Clean + Jerk complex!
HERO WORKOUT “DT”
5 Rounds:
12 Deadlift
9 Hang Power Cleans
6 Push Jerks
RX: 155/105
*15 Min Cap
CASH OUT
300M Walking Lunges :)
Read MoreWORKOUT
Every 2 Min for 20 Min (10 Rounds)
Alternate between…
Odd Rounds: 30 Double Unders + 10 Burpee Pull Ups
Even Rounds: 30 Double Under + 12 Thrusters 95/65
*Aim to have at least :30 sec of rest between rounds!
PARTNER CASH OUT
*Teams of 2, YGIG
For Time:
3000m Row
*Split distance as you’d like!
Read MoreWORKOUT
Every 2 Min for 14 Min (7 Sets)
2 Reps of the following complex
1 Squat or Power Snatch + 1 Overhead Squats
*Choose weight based off of feel today!
SKILL
Bar Muscle Up Technique
WORKOUT
5 Rounds:
400m Run
4 Bar Muscle Ups
8 Alt DB Snatch 70/50 (or something that feels heavy!)
*24 Min Cap
Read MoreSTABILITY
3 Rounds: (For Quality)
:20/:20 Copenhagen plank
5 Nordic Curls
5/5 Slow tempo single Leg DL (w/ a bar - light/moderate weight)
STRENGTH
Part 1)
Deadlift (20 Min Total)
*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%
Part 2)
Push Jerk (15 min)
6x3 @ 65-75% of 1RM
*Go off of feel on these, aim to stay within percentages
Read MoreWORKOUT
AMRAP 18
100 Alt. Single Leg V Up
In remaining time… AMRAP of:
15 Hand Release Push Up
15/12 Cal Echo Bike
20 Air Squat
200m Run
POST WORKOUT STRENGTH
EMOM 10
*Toes to Bar
*You choose the reps
Read More