SKILL
Empty Bar Warm Up and Position work!
SKILL / STRENGTH
EMOM 5
5 Touch and Go Power Cleans (light-moderate)
Rest / set up
EMOM 4
4 Touch and Go Power Snatches (moderate)
Rest / set up
EMOM 3
3 Thrusters (heavy-ish)
CASH OUT
5 min of handstand walk / hold progressions
*if you have HS walks this can be a max distance test / / or practice and refinement time!
Read MoreSTRENGTH
Every 2 Min for 14 Min
3 Deadlifts
*Start around 60% of 1RM and build over the 7 sets. Go off of feel!
WORKOUT
AMRAP 8
12 Toes to Bar
16 Box Step Overs 20”
REST 4 Min
AMRAP 8
12 Alt. DB Snatch 50/35
8 Lateral Burpee Over DB
6/6 DB Hang Clean & Jerk 50/35
8 Lateral Burpee Over DB
Read MoreSTRENGTH
EMOM 6 (week 7 of 7!)
6 Back Squat*
*you choose the weight / / Aim for heavier than last week!
WORKOUT
4 Rounds:
Min 1) Max Calorie Row
Min 2) Max Db Thrusters (2x50/35)
Min 3) Max Wall Walks
Min 4) REST!
*Score = total reps each round!
Read MoreSATURDAY WORKOUT
Part 1)
4 Rounds: (32 min)
AMRep 4 Min
400m Run
15 Overhead Squats 95/65
Max reps T2B in remaining time…
Rest 4 Min between rounds
*Score = Toes to Bar Reps each round!
Part 2)
“Isabel”
For time:
30 Power snatches 135/95
*7 min cap
Read MoreSKILL / / PRACTICE
Part 1) Bar / Ring Muscle Progressions
Part 2) EMOM 5
*you choose the reps and progression to practice/train an aspect of the muscle up!
*this can be transitions, or strength (tempo strict pull ups and dips!)
*this does not need to be a capacity builder!
WORKOUT
AMRAP 20
30/24 Cal Row
30 V Ups / / SL V Ups
10 Bar or Ring Muscle Ups / / C2B Pull Ups
Read MoreSTABILITY
2 Rounds:
:20/:20 ISO Lunge Hold
5/5 single leg glute bridge (heel on bench)
:20/:20+ Copenhagen plank
2 Rounds:
50/50ft Banded side step
5/5 Single leg split squat (add weight as needed)
5+ Nordic Curls / Variation
STRENGTH
EMOM 6 (week 6 of 7)
6 back squats
(Same weight or heavier than last time if possible!)
PARTNER WORKOUT
*Teams of 2, YGIG style
*Alternate FULL rounds
AMRAP 16
10 Shuttle Run (25ft down and 25ft back = 1 rep)
20 Wall Ball 20/14
Read MoreSTRENGTH
Every 3 Min for 15 Min (5 Sets)
5 Heavy Power Cleans (around 80% of 1RM)
STRENGTH (pt.2)
Every 3 Min for 15 Min (5 sets)
3 heavy snatches (around 80% of 1RM)
*aim to do all reps as singles (not TnG)
Read MoreSTABILITY
AMRAP 10 (For Quality)
*10 Mins or 3 Rounds, which ever comes first!
:10+ L Sit
:20+ active hang from pull up bar
:30/:30 side plank
100ft Farmers carry (heavy)
WORKOUT
AMRAP 10
15 Strict Pull Up / / Variation
400m Run
*Target 3+ Rounds
REST 5 Min
AMRAP 10
10 DB Bench (2x50/35)
10 DB Alt. step back Lunge (2x50/35) *DB’s held at side
10 DB Push Press (2x50/35$
10 DB Alt. step back Lunge (2x50/35) *DB’s held at side
*Target 2+ Rounds!
Read MoreWORKOUT
EMOM 40 (10 Rounds)
Min 1) :45 Sec Row
Min 2) 3+ Wall Walk / / HS Walk / / Variation
Min 3) *Deadlift 185/125 (Light/Moderate)
Min 4) 10+ Box Jump / Step Over 24/20”
*you choose the reps on deadlifts!
Read MorePARTNER WORKOUT
*Teams of 3!
AMRAP 30!!
30 Shoulder to Overheads 155/105 (YGIG)
200m Synchro Run
90 Toes to Bar (YGIG)
15 Synchro Burpees
Read MoreSTRENGTH
(This is week 5 of 7!)
EMOM 6
6 Back Squats
*you choose weight! Ideally the same weight or slightly heavier than your last session.
WORKOUT
AMRAP 7
10/8 Cal Echo Bike
20 Air Squat
REST 3 Min
AMRAP 7
15/12 Cal Row
20 Wall Ball 20/14
Rest 3 Min
Read MoreWORKOUT
For Time:
200 Double Under / / 3 Min of jump rope
Into…
4 Rounds:
10 Strict HSPU / / DB shoulder press
200m Run
5 Wall Walk / / 50ft Handstand Walk
200m Run
Into…
200 Cross Over singles / / 3 Min of Jump Rope
*26 Min Cap
Read MoreSTRENGTH
Every 90 Sec for 15 Min (10 Sets)
1 Power or Squat Snatch
*Start at a light - moderate and build toward a heavy 1 rep for today! (Does not need to be an all time best!)
WORKOUT
3 Sets:
AMRAP 2
5 Power Snatch 75/55
5 Overhead Squat 75/55 (Or Front Squat)
5 C2B Pull Ups / / Pull Ups / / BMU
2 Min RECOVERY Echo Bike / / Row
2 Min Rest
Read MoreWORKOUT
EMOM 24 (6 Rounds)
Min 1) *Deadlift 225/155
Min 2) 5+ Burpee Box Jump/Step Over 24/20”
Min 3) 15/12 Cal Row
Min 4) REST
*Controlled deadlifts / / these gotta be silent!
Read MoreSTRENGTH (pt. 1)
Every 2 Min for 12 Min (6 sets)
3 Front Squats @ 75% of 1RM
STRENGTH (pt. 2)
Every 2 Min for 12 Min (6 sets)
3 Shoulder Press*
*Use the heaviest weight you can sustain for all 6 sets!
CASH OUT
For Time:
50 Strict Pull Ups
*10 empty bar shoulder presses every time you break on the pull up bar (45/35#)
*10 Min Cap
Read MoreWORKOUT
Part 1) AMRAP 10
20 Alt. DB Snatch 50/35
15 Box Jump Over (mandatory step down :) 24/20”
REST 5 MIN
Part 2) AMRAP 10
10-20-30-40..+10 Etc.
Wall Ball 20/14
2-4-6-8-10.. +2 Etc.
Wall Walk
REST 5 MIN
Take 10 Min to find a heavy snatch single!
Read MoreSTRENGTH
AMRAP 12 (For Quality)
:10+ L Sit
:20+ Ring Plank
:30/:30 Side Plank
100ft Farmers Carry
WORKOUT
4 Sets (20 min total time)
As Many Reps in 2 min 30 sec:
6 SandBag Over Shoulder 150/100
8 Bench Press @ 60-70% of 1RM
In Remaining Time Max Reps: BBJO 24/20”
Rest 2 min 30 sec between sets!
Read MoreWORKOUT
AMRAP 20
15/12 Cal Row
15 Toes to Bar
12/10 Cal Echo Bike
10 Shoulder to Overhead*
*You choose your own weight today, but aim to keep the same weight for entire AMRAP!
CASH OUT
50 Bar or Ring Dips for quality!
*Scale down as needed to achieve 50 reps.
Read MoreSTRENGTH
(Week 4 of 7)
EMOM 6
6 Back Squats
*You choose the weight! Same or slightly heavier than last week.
WORKOUT
EMOM 18 (6 Rounds)
Min 1) 1 Round of Cindy (5/10/15)
Min 2) :30 Double Unders / / Jump rope
Min 3) *Double DB Front Rack Lunges (Step back) 2×50/35#
*You choose the reps for Doubles and Lunges!
Read MoreWORKOUT
2 Rounds:
20 Alt. SL V Up / / Ab Mat Sit Up
15 RKB Swing 53/35
5 Wall Walks
20 Alt. SL V Up / / Ab Mat Sit Up
15 RKB Swing 53/35
10 Strict HSPU / / Variation / / Hand Release Push Up
20 Alt. SL V Up / / Ab Mat Sit Up
15 RKB Swing 53/35
50ft Handstand Walk / / Handstand Shoulder Taps / / High plank Shoulder Taps
Rest 3 Min Between Rounds!
*22 Min Cap
CASH OUT
EMOM 5
*Toes To Bar
*You choose the reps!
Read More