WORKOUT
EMOM 28 (7 Rounds)
Min 1) *Strict Chest to bar / / Strict Pull Ups
Min 2) :30 Double Unders / / Jump Rope
Min 3) 3 Power Cleans (heavy!)
Min 4) 10/8 Cal Echo Bike
Read MoreSTRENGTH (For Quality)
4 Rounds:
20/16 Cal Row (moderate pace)
5 Bench Press @75% of 1RM
50ft Sandbag BearHug Carry (150/100)
*Rest as needed between movements!
*This does not need to be performed fast
STRENGTH (Pt. 2)
Shoulder Press
7x2 @ 75-80% of 1RM
Read MoreSTRENGTH
Every 2 min for 10 Min (5 Rounds)
3 Front Squats
*Start around 60% of 1RM and build toward a heavy 3 rep for the last set!
WORKOUT
Every 5 min for 20 min (4 Rounds)
10 Shuttle Runs (25ft + 25ft = 1 shuttle run)
15 DB Front Squats (2x50/35)
15 DB Facing Burpee
Read MoreWORKOUT
“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 More