our workouts

WARM UP / / SKILL

AMRAP 10

20 Box Step Overs 20”

3 Wall Walks / 25ft Handstand Walk / HSW Progression

WORKOUT

2 Rounds:

400m Run

20 Toes to Rings

500/400m Row

15 Toes to Bar

400/300m Ski

30 Alt. SL V Ups

*22 Min Cap

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WORKOUT

PART 1)

EMOM 28 (7 Rounds)

Alternate Between…

Min 1) *Echo Bike Cal

Min 2) 12 Thruster 95/65

Min 3) *Burpees

Min 4) 12 Hang Clean & Jerk 95/65

*You choose the reps and effort level of echo bike and burpees!

Part 2) REST 28:00-33:00 (5 min)

Part 3) 33:00-40:00 CAPACITY BUILDER
EMOM 7

*Pull Ups / / C2B / / BMU

*You choose the reps!

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PARTNER WORKOUT (pt.1)

2024 Quarterfinal Workout #2 - Partner Style

*Teams of 2, Split Reps YGIG Style

3 Rounds:

50 Wall Ball 20/14

50 Burpee Box Jump Over 24/20”

*20 Min Cap

PARTNER WORKOUT (pt.2)

*Teams of 2, Split Reps YGIG Style

40-30-20

Deadlift 275/185

Strict HSPU / / DB Press Variation

*15 Min Cap

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PARTNER WORKOUT

Part 1) 0:00-15:00

*Teams of 2, Alternate FULL Rounds, YGIG Style

AMRAP 15

12 (25ft) Shuttle Runs (6 “down and backs”)

9 DB Deadlifts (2x50/35)

6 DB Hang Power Cleans (2x50/35)

3 DB Shoulder to Overhead (2x50/35)

REST 5 Min (15:00-20:00)

Part 2) 20:00-35:00)

CrossFit Open Workout 18.2 - Partner Style

*Teams of 2, Alternate Full Rounds

1-2-3-4-5-6-7-8-9-10

DB Front Squat (2x50/35)

Lateral Burpee Over DB’s

*Partner A does 1 squat, 1 burpee. Then partner B does 1 squat, 1 burpee. Then A does 2 squat, 2 Burpee and so on until each partner completes all 10 rounds.

*15 Min Cap

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STRENGTH

Part 1)

EMOM 6 (3 Rounds)

Alternate between…

Min 1) 3+ Tall Snatch w/ empty bar

Min 2) 6+ Snatch Push Press w/ empty bar

Part 2)

6 Sets of 1 power or squat snatch + 1 heaving snatch balance @ 70% of 1RM Snatch 

Part 3) 

4 sets of 3 Floating halting snatch deadlift on 3-4” riser @ 80% of 1RM Snatch

SKILL

10 min Coach lead bar muscle up progressions, skills and drills

CAPACITY BUILDER / / SKILL 

Every 90 sec for 7 Rounds

*Bar Muscle Up / / progressions / / Variations

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STRENGTH

Back Squat

5 x 5 @ 75% of 1RM

*aim for speed on the way up for all squats

*new set every 2:00

WORKOUT

Every 5 Min for 20 Min (4 Rounds)

20 Wall Ball 20/14

20/16 Cal Row

10 Burpee Box Jump or Step Over 24/20”

CASH OUT

Accumulate 100+ Step Ups / or / Step Overs 20”

*10 min cap

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WORKOUT

EMOM 40 (10 Rounds)

Alternate between…

Min 1) 12/9 Cal Echo Bike

Min 2) 50ft DB Front Rack Walking Lunge *You choose the weight!

Min 3) :30 Double Unders

Min 4) *Banded Pull Ups (kipping or strict)

*Aim for a lot of time under tension in this minute. Does not need to be unbroken, but aim to be on the bar working longer then what you would do with out the band)

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STRENGTH (pt. 1) 20 min

Power or Squat Snatch

Set 1: 2 reps @ 70% of 1RM

Set 2: 2 reps @ 75%

Set 3: 1 rep @ 80%

Set 4: 2 reps @ 73%

Set 5: 2 reps @ 78%

Set 6: 1 rep @ 83%

Set 7: 2 reps @ 75%

Set 8: 2 reps @ 80%

Set 9: 1 rep @ 85%

STRENGTH (pt. 2) 20 min

Power or Squat Clean & Jerk

Set 1: 2 reps @ 70% of 1RM

Set 2: 2 reps @ 75%

Set 3: 1 rep @ 80%

Set 4: 2 reps @ 73%

Set 5: 2 reps @ 78%

Set 6: 1 rep @ 83%

Set 7: 2 reps @ 75%

Set 8: 2 reps @ 80%

Set 9: 1 rep @ 85%

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SATURDAY WORKOUT

Part 1)

AMRAP 7

12/9 Cal Row

10 hand Release Push Ups

Rest 3 Min

Part 2)

AMRAP 7

10 Overhead Squats 75/55

30 Double Unders

Rest 3 Min

Part 3)

AMRAP 7

20 Alt. DB Snatch 50/35

10 Burpee Box Jump Over 24/20”

Rest 3 Min

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SKILL

Progression review: Rope Climb / / Toes to Bar / / Pull Up

WORKOUT

2 Sets of: (24 min total)

AMRepsAP 3

400m Run / / scale to 300m as needed

Max reps in remaining time of Rope Climbs

Rest 1 Min

AMRepsAP 3

400m Run / / scale to 300m as needed

Max reps in remaining time of Toes to Bar

Rest 1 Min

AMRepsAP 3

400m Run / / scale to 300m as needed

Max reps in remaining time of Chest to Bar

Rest 1 Min

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STRENGTH

Every 90 sec for 7 Rounds

2 Pause (2 sec hold at bottom) Back Squats @ 70-75% of 1RM

WORKOUT

21-15-9-9

(Yes, an extra set of 9)

DB Thrusters (2x50/35)

Lateral Burpee Over DB’sb

*15 Min Cap

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SKILL

Part 1)

Burgener PVC/empty Bar Warm up

Catalyst PVC/empty Bar Warm up

Part 2)

EMOM 5

4 Empty Bar Tall Snatches (2 Sec Hold in receiving position)

STRENGTH

Part 1) 15 Min

5 Sets of 2 Power Snatch + 1 Heaving Snatch Balance @ 70-75% of 1RM Power Snatch

Part 2) 10 Min

4 Sets of 5 Snatch Push Press (behind the neck) + 2 Overhead Squats @ 65-70% of 1RM Overhead squat

WORKOUT

EMOM 10

4 Power Snatch (Touch And Go) *Keep weight light enough to go unbroken

20 Double Unders

*Perform snatches and DU’s in each minute!

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MIDLINE CAPACITY BUILDER

AMRAP 15

:10+ L SIT

15 Toes To Rings 

10 Ring Push Ups / / Hand release push ups

15/12 Cal Echo Bike (light/moderate pace)

PARTNER WORKOUT

*Teams of 2, Alternate FULL Rounds!

8 Rounds For Time (4 Rounds Each)

21 RKB Swings (70/53)

15 Pull Ups / / C2B

200m Run

*25 Min Cap

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STRENGTH DAY

Part 1)

1 Segment Clean + 1 Clean (sqt/or/pwr) + 2 Pause Jerk DipS

5 sets of the above complex @ 75% of 1RM C&J

*2 sec pause at knee in “Segment Clean”

*2 sec pause in the bottom of the dip in “Pause Jerk Dips”

Part 2)

Floating Halting Clean Deadlift on Riser (45 or 25# plate)

4x3 @ 85% of 1RM Clean

*Hold bar at upper thigh for 3 secs

Part 3)

Front Squat

4x3 @ 65% of 1RM Front Squat

*Put Max speed on the bar coming up!

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PARTNER WARM UP WORKOUT

Modified Everyday Hero Service Cup Workout #2

*Teams of 2, Partners alternate FULL Rounds..

AMRAP 12

20/16 Cal Row

50ft DB Farmers carry (2×50/35)

*Add 50ft each round

MAIN WORKOUT
Everyday Hero Service Cup Workout 4A & 4B

Part 1) 4A

AMRAP 10

5 Hang Clean & Jerks 95/65

10 Back Squats 95/65

15 T2B

Part 2) 4B

10:00-20:00

Find a 1RM Clean

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WORKOUT

EMOM 35 (7 Rounds)

Alternate Between..

*For Max Reps… or not!

Min 1) Cal Row

Min 2) Wall Ball 20/14

Min 3) Box Step Overs 24/20” (Chad1000x Prep)

Min 4) Double Under

Min 5) REST

*Go full send on each movement! Or pick two movements where you hold the same reps and let the other movements be a recovery. Or go recovery pace for all 35 minutes! 

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STRENGTH (For Quality)

1-2-3-4-5-6-7-8-9-10

Bench Press @ 50-60% of 1RM

Strict Pull Ups

*Stick with the same weight for all 10 rounds

*No need to rush through this! Give your self some rest between sets and build strength!

*18 Min Cap

PARTNER WORKOUT

*Teams of 3!

AMRAP 15

60/48 Cal Ski (Split reps between all partners)

20 Synchro Step Back Lunges (no weight)

60 Double DB Snatch (2x35/25) (Split reps between all partners)

20 Synchro Ab Mat Sit Ups

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STRENGTH / / WARM UP

3 Rounds

100ft Farmers Carry walk (heavy KB/DB)

50ft/50ft Single Arm Overhead Walk (KB/DB)

:10+ L Sit

WORKOUT

Retest: LFCF Benchmark “Barbell Battery in the 1st degree”

EMOM 15

3 Hang Power Clean + 3 Push Press

*use the same weight, and heaviest weight possible for all 90 reps!

POST WOD SKILL

7 Min Wall walk / / Handstand + HSW Progressions

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SKILL

Empty bar complex for quality

Part 1) burgener snatch warm up

Part 2) catalyst snatch warm up

(tall high pull  / muscle snatch from hip / back squat snatch push press / over) head squat / drop snatch

STRENGTH

6x2 Slow Pull Snatch (3-5 sec pull to mid thigh before adding FULL speed)

*First set starts at empty bar, build steadily, don’t exceed 60% of 1RM (think of these as primer sets)

STRENGTH (Part 2)

Every 90 sec for 15 Min (10 Rounds)

2 Power or Squat Snatches

*start at 60% of 1RM and build to finish around 80% of 1RM

STRENGTH (Part 3)

Floating, Halting Snatch Deadlift on riser

4x3 @ 90% of 1RM

*aim 45-25# Bumper Plate for the riser

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STABILITY / / Warm Up

3 Rounds For Quality:

5/5 single leg pause split squats (add weight as needed)

5 Nordic Curls

:20 Hollow Hold

STRENGTH

Back Squat

15 Min to find a heavy 3 RM Back Squat for today

WORKOUT

For Time:

Run 1 Mile

60 Back Squats 135/95

*Partition the work anyway you’d like!

* 17 Min Cap

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