WORKOUT
“The Chief” Hero Workout
5 Rounds: (19 Min total)
AMRAP 3
3 Power Cleans 135/95
6 Push Ups
9 Air Squats
REST 1 Min between rounds
PARTNER CASH OUT
*Teams of 2, Alternate full Rounds
AMRAP 9
8 Toes to Bar
50ft Front Rack DB Walking Lunge (2x50/35)
8 Toes to Bar
Read MorePARTNER WORKOUT
*Teams of 2, YGIG Style
3 Rounds For Time:
400m Synchro Run
60 KB Swings (heavy) 70/53
80 Wall Balls (heavy) 30/20
*28 Min Cap
POST WORKOUT STRENGTH
Deadlift 4x1 @ 90+% of 1RM
Read MoreWORKOUT
EMOM 40 (10 Rounds)
Alternate between…
Min 1) *Chest to Bar Pull Ups / / Pull Ups
Min 2) 5+ Burpee Box Jump or step overs 24/20”
Min 3) *Power Snatch 95/65 (Aim for TnG reps if possible)
Min 4) 10/8+ Cal Echo Bike (:45 sec cap)
*you choose the reps!
Read MoreSTABILITY / / WARM UP
3 Rounds:
:20 / :20 Side Plank
:10+ L Sit Hold
10/10 Single Leg Banded Glute Bridges
3 Rounds:
10 Lateral Box Step Overs 20”
50/50ft Banded Side Steps
10 Squat Hops
STRENGTH (pt. 1)
EMOM 6
6 Back Squats
*Aim for same weight or heavier than last week!
*This is week 5 of this squat cycle
STRENGTH (pt. 2)
6x5 Shoulder Press at 70% of 1RM
Read MoreSTRENGTH (Pt. 1)
Every 90 Sec for 15 Min
2 Power Or Squat Snatch
*Start light and build to finish around 85% of 1RM
STRENGTH (Pt. 2)
Every 90 Sec for 15 Min
2 Power or Squat Cleans
*Start light and build to finish around 85% of 1RM
Read MorePARTNER WORKOUT
*Teams of 2
*YGIG Style
AMRAP 24
50/40 Cal Row
60 Front Squats 115/85
50/40 Cal Row
60 Push Press 115/85
50/40 Cal Row
60 Toes to Bar
Read MoreSATURDAY WORKOUT
AMRAP 12
Buy in:
5 Rounds
10 Pull Ups
20 Air Squats
Into… Max rounds and reps in remaining time:
5 Bar Muscle Ups / / C2B
10 Thrusters 95/65
REST 10 Min
Part 2)
For Time:
5 Rounds
8 Power Snatch 95/65
6 Burpees Over the Bar
Read MoreSKILL
*Coach led review of all movements!
PRACTICE
Every 90 Sec for 13:30 (3 Rounds)
Alt. Between..
A) *Rope climb / / Practice
B) Jump Rope / / doubles / / crossovers
C) Handstand Hold / / Shoulder taps/ Free standing HS Hold
*Spend time practicing, refining or learning a new skill - does not need to be a capacity builder!
STRENGTH
Every 2 Min for 10 Min (5 Rounds)
1 Pause (2 sec hold in receiving position) Jerk + 1 Jerk (split or push) @ 75%=+ of 1RM
Read MorePARTNER WORKOUT
*Teams of 2,
*YGIG Style, Split the reps!
3 Rounds:
AMRAP 7
50/40 Cal Row
10 Sandbag Over shoulder 150/100
20 Sandbag Bearhug Squat 150/100
In Remaining time: Max Reps Toes to Bar
Rest 3 Min between rounds!
Read MoreWORKOUT
4 sets:
AMRepsAP 3 Min
400m Run / / 2:30 Cap
In remaining time: Max Cal Echo Bike
REST 3 MIN Between Sets
POST WOD STRENGTH
Tempo Deadlift 6x2 @ 75-85% of 1RM
(3 sec descent on the way down)
Read MoreBECCA’S BIRTHDAY BANGER WORKOUT
AMRAP 26
10 Pull Ups
15 DB Bench Press (2x50/35)
26 Wall Ball 20/14
*EVERY 2 Min, starting on 0:00 perform 3 wall walks :)
Read MoreSTABILITY
3 Rounds: (10 min cap)
:20 / :20 Copenhagen plank
5/5 single leg Heel elevated ATG Squat
10/10 Single Leg Barbell Deadlift (Light)
STRENGTH (pt. 1)
EMOM 6
6 Back Squats @ 50-60% of 1RM
*Or Slightly heavier than your last EMOM 6
STRENGTH (pt. 2)
Every 90 Sec for 10 Rounds (15 Min)
3 Position Power Clean
*First Rep starts at high hang, second Rep at knee, third Rep from the floor
*aim to connect all reps together
*Start moderate and build steadily over the 10 rounds
Read MoreGUS BIRTHDAY WORKOUT (PARTNER STYLE)
*Teams of 2
AMRAP 27
8 Synchro Single Arm DB Devils Press 50/35
2 Power Cleans 185/125 (YGIG Style)
20 Cal Echo Bike (YGIG Style)
25 Partner Pass Wall Balls 20/14 (performed together)
Read MoreSTABILITY
AMRAP 15 (For Quality)
:20 / :20 Side Plank
50ft Farmers Carry (KB/DB’s Heavy!)
:30 Ring Plank
50ft Sandbag BearHug Carry (Moderate)
:10+ Handstand Hold
WORKOUT
For Time: (15 Min Cap)
100 Bench Press 135/95
*3 Sandbag Over Shoulder 150/100 every time you break on bench!
*Scale bench weight up or down so that you can finish all 100 reps within 7-10 Sets and within the 15 min cap!
Read MoreWORKOUT
EMOM 40 (10 Rounds)
Alternate between…
Min 1) :30 Double Unders / / Jump Rope
Min 2) 50ft DB Front Rack Walking Lunge (2x50/35)
Min 3) 150m Run
Min 4) *Toes to Bar
*You choose the reps on Toes to Bar!
Read MorePARTNER WORKOUT
*Teams of 2, YGIG Style
*Alternate full rounds
AMRAP 20
15 Wall Balls 20/14
2/2, 4/4, 6/6…adding two reps each round to
Lateral Burpee over DB
Single Arm Hang DB Clean & Jerk 50/35
*partner A does 15 wall balls, then 2 burpee and 2 c&j’s. Partner B does 15 wall balls, then 4 burpees and 4 c&j’s. And so on… adding 2 reps each round.
POST WOD STRENGTH
Every 90 sec for 10 Rounds (15 Min)
2 Power or Squat Cleans
*Start light and build in weight!
Read MoreLazar Dukic Memorial WOD
For Time:
Part 1)
3 Rounds:
30 Calorie Row
10 Bar Muscle-Ups / /Variation
Rest 3 minutes
Part 2)
3 Rounds of:
30 Calorie Row
15 Strict Handstand Push-Ups / /DB Z Press / / Pike SHSPU
Rest 3 minutes
Part 3)
3 rounds of:
10 Bar Muscle-Ups / / Variation
15 Strict Handstand Push-Ups / / DB Z Press / / Pike SHSPU
*40 MIN CAP
Read MoreSTRENGTH
EMOM 6
6 Back Squats @ 50-60% of 1RM
*This is the 3rd week! Aim to use the same weight or slightly heavier than your last session(s)
WORKOUT
“Mini Tri”
10 Min Max Distance Row
10 Min Max Distance Echo Bike
10 Min Max Distance Run / / Ski Erg
*Keep this zone 2, or get after it! (Or a bit of both!)
Read MoreSATURDAY WORKOUT
30 Clean & Jerks 135/95
800m Run
30 Thrusters 115/85
800m Run
30 Power Snatch 95/65
Read MorePARTNER WORKOUT
10 Rounds (5 Rounds Each) (22 min Cap)
10 Double DB Deadlifts (2x50/35)
10 Double DB Walking Lunges (held at side) (2x50/35)
200m Run
MAIN WORKOUT
AMRAP 14
15/12 Cal Echo Bike
10 Pull Ups / C2B / Bar Muscle Up
Read More