our workouts

WORKOUT

Every 2 Min For 30 Min (5 Rounds)

Alternate Between…

A) 30/24 Cal Ski

B) 10+ SHSPU / / Z Press / / Pike Push Up

C) 10+ Front Squats 135/95

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WARM UP / STRENGTH

TABATA (:20 Work / :10 Rest) 8 Rounds (4 min total)

Hollow Rock / Hollow Hold or Tuck Hold

*making it all 8 rounds in a true hollow position is elite! So scale as needed!

STABILITY

AMRAP 10 (For Quality)

10/10 Single Leg Split Squats (slow tempo descents)

10 Double DB Sumo Deadlifts

10 Banded Glute Bridge

10 Alt. Cossack Squats

STRENGTH

5 Rounds For Quality:

15 Banded Strict Pull Ups (THICK band!) / / or Ring Row (aim for UBK / 2 or less sets)

50ft Double DB / KB overhead carry (moderate)

CASH OUT

5 Min Rope Climb Practice

Pull to Stand / Leg Wraps / Rope Climb

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STRENGTH (pt. 1)

EMOM 6

6 Back Squats @50-60% of 1RM 

(Or slightly heavier than last Tuesday!)

WORKOUT

EMOM 10

3 Power Snatch 95/65

20 Double Unders / / :20 of jump rope

STRENGTH (pt. 2)

Take 10 min to build toward a heavy Snatch rep!

*Does not need to be a 1RM - go off of feel today!

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PARTNER WORKOUT

*Teams of 2, YGIG Style

2 Rounds For Time:

100 Push Press 75/55

50 BBJO 24/20”

100 KB Swing 53/35

*27 Min Time Cap

CASH OUT

Every 4 Min for 12 Min (3 Rounds)

30/24 Cal Row

20 DB Bench (2x50/35)

*Go fast! Aim to finish each round by 2:00-2:30

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WORKOUT

4 Rounds:

AMRAP 3

4 C2B / / Bar Muscle Up / / Pull Ups

5 Power Snatch 115/85

6 Box Jump Over 24/20”

REST 3 MIN

PARTNER CASH OUT

AMRepsAP 6 

Squat Clean Thruster 155/105

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STABILITY

AMRAP 10 (For Quality)

5+ Nordic Curls

:10+ L Sit

50ft/50ft KB/DB Suitcase Carry

:30 sec of Free Standing HS Practice

STRENGTH

Deadlift

7x1 @80+% of 1RM

*start your first set at 80% and build steadily over the 7 sets toward a heavy single for today!

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WORKOUT

AMRAP 9

21 Toes to Bar

15 Box Step Overs 20”

Rest 5 Min

AMRAP 9

21 Wall Ball 20/14

15/12 Cal Echo Bike

Rest 5 Min

AMRAP 9

21 Double DB Hang Clean & Jerk (2x35/25)

200m Run

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CAPACITY BUILDER WORKOUT

3 Rounds (12 min)

Min 1) 15/12+ Cal Ski

Min 2) Max Reps Pull Ups

Min 3) 15/12+ Cal Row

Min 4) Max Reps Hand Release Push Ups

PARTNER WORKOUT

*Alternate full rounds!

*Teams of 2

AMRAP 16

40 Crossover Singles / / Single Unders

8 Single Arm DB Devils Press 50/35

50ft Single Arm DB Overhead Walking Lunge 50/35

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STRENGTH (pt. 1)

EMOM 6

6 Back Squats

*use the same weight for each round

*aim to use 55-60% of 1RM Back Squat

STRENGTH (pt. 2)

10 Minutes to build to a heavy power clean rep!

WORKOUT

EMOM 10

3 Power Cleans @ 60-70% of 1RM

*these can be touch and go style, or singles!

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STRENGTH (pt. 1)

5 sets of 5-10 Bar Dips

*Add weight / Slow tempo as needed

*Rest 1-1:30 between sets

STRENGTH (pt. 2)

5 sets of 5-10 Strict Pull Ups

*Add weight / Slow tempo as needed

*Rest 1-1:30 between sets

WORKOUT

For Time:

10 Rounds

5 Push Jerks @ 65% of 1RM

200m Run

*20 Min Cap

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PARTNER WORKOUT “Over-served” 

*Teams of 2, YGIG Style

For Time:

BUY IN: 150/120 Cal Echo Bike

Into…

60 Squat Snatches 135/95

60 Toes to Bar

40 Wall Walk

40 Double DB Hang Clean & Jerks (2x50/35)

*36 Min Cap

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WARM UP / / SKILL

Muscle Up Skills and Drills

SKILL / / CAPACITY

Every 2 Min for 10 Min

*Bar or Ring Muscle Up Practice

*Scale toward a strict strength movement as needed (Pull Up / / C2B Capacity)

WORKOUT

Every 3 Min for 15 Min (5 Rounds)

10 Pull Ups

15 Box Jump Over / Step Over (24/20”)

20 KB Swing 53/35

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WORKOUT

AMRAP 10

4 Sandbag Over Shoulder 150/100

5 Bench Press  155/95 (moderate weight)

60 Double Under / / Jump Rope

REST 10 Min Between

AMRAP 10

10 Deadlift 185/125

20 Air Squat

150m Run

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PARTNER WARM UP WORKOUT

*Teams of 2, alternate full rounds!

AMRAP 15

20/15 Cal Row

20 V Ups

20 DB Push Press (2x35/35)

MAIN WORKOUT

*Retest from…

Part 1) 0:00-10:00

1 Mile Run For Time

Part 2) 10:00-20:00

100 Burpees For Time

Part 3) 20:00-30:00

1 Mile Run For Time

*Score is mile 1, burpee time, and 2nd mile time!

*Aim To finish burpees in the same time as 1st mile time

*Scale running distance/ burpees as needed to ensure some rest is had between parts.

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WORKOUT

EMOM 28 (7 Rounds)

Min 1) :40 Ski / / Row

Min 2) 2+ Wall Walk / / HS Walk

Min 3) :40 Echo Bike

Min 4) 10 Thruster 115/85

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STABILITY

3 Rounds / / 10 Min Cap

10 Banded SOTS Press (X Over Sym. / / Snatch Grip)

10 Snow Angels (X Over Sym.)

10 Muscle Snatch (empty bar)

5 Snatch Balances (empty bar)

5 Overhead Squats (empty bar)

STRENGTH (pt. 1)

Every 90 Sec for 5 Rounds

1 Hang Squat Snatch + 2 Overhead Squat

*Keep weight moderate weight and hang snatch fast!

*Aim for this to be a warm up / primer for part 2.

STRENGTH (pt. 2)

EMOM 20

Sets 1-10: Perform 2 Snatches (power or squat) @ 70-75% of 1RM

Sets 11-20: Perform 1 Snatch (power or squat) @ 80-85% of 1RM

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PARTNER WARM UP

*Teams of 2

AMRAP 10

15 Synchro Air Squat

20 Synchro Ab Mat Sit Ups

30/24 Echo Bike (YGIG Style)

40 Hang DB Snatch 50/35 (YGIG Style)

MAIN WORKOUT

*Teams of 2, YGIG Style

For Time:

100 Power Cleans 135/95

100 Lateral Burpees Over Bar

100 Toes to Bar

100 Front Squat 135/95

*25 Min Cap

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STARS, STRIPES AND SORENESS EVENT!

930AM-12:30PM (Workout begins AT 10am be early!!)

The WORKOUT:

You and a partner will alternate between a 1 mile run, pull-ups, and bench press (or variation for 2 hours)

The Ultra Super Official Rule List:

1. Only one teammate can run or row at a time.

2. After completing a 1-mile run or 2000m row, that partner will do one set for maximum unbroken reps of BOTH:

   • Pull-ups AND

   • Bench press (see Elite, RX, and Scaled division standards below).

3. These sets must be done while your partner is out running or rowing.

4. Once you have completed one set of Bench and one set of Pull Ups, you will rest until your partner returns.

5. You keep alternating for the full 2 hours - accumulating mileage and bench + pull up reps!

6. At the end of 2 hours, total points will be added up:

   • Points for runs/rows

   • Bonus points for pull-ups and bench press reps

Scoring is as follows:

• 1 mile run = 1 point

  
  OR

  • 2000m row = 1 point

• Bonus Points

  • Every accumulated 30 pull-ups = 0.5 points

  • Every accumulated 30 bench press reps = 0.5 points

(These bench and pull ups reps will be accumulated by both partners over the 2 hours and added up at the end of the 2 hour mark for points!)

We’ll be running three divisions

1. Elite: Strict Pull Ups & Bench weight @ 155/95

2. Rx: Pull Ups & DB Bench Press @ (2x50/35)

3. Scaled: Banded Pull Ups & Hand Release Push Ups

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STRENGTH

“Put on Hold”

AMRAP 18

100ft KB/DB Farmers Carry (heavy!)

:20 L Sit Hold / / Variation

5 (L) Single Arm DB Push press directly into 50ft Overhead walk (moderate/heavy)

5 (R) Single Arm DB Push press directly into 50ft Overhead walk (moderate/heavy)

:30/:30 Side Plank

WORKOUT

Every 90 Sec for 8 Rounds (12 Min)

12 V Up / / Single Leg V Up

6 Burpee

3 Wall Walk / / Shoulder Tap / / 25ft Handstand Walk

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STRENGTH (Pt. 1)

Push or Split Jerk

3x2 @ 65% of 1RM (Pause for 2 Sec in receiving position)

7x1 @ 70+% of 1RM (build over the 7 set toward a heavy single for today!)

STRENGTH (Pt. 2)

Deadlift

4x2 @ 85-90% of 1RM

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