OUR WORKOUTS

“SKILL WORKOUT”

AMRAP 18

3+ Strict HSPU / / Variation / / Seated DB shoulder Press

1000/800m Echo Bike (recovery pace)

*Bar Muscle Up / Ring Muscle Up Practice

1000/800m Echo Bike (recovery pace)

-Coaches note: practice/refine technique, and/or build capacity on the gymnastics today and use the bike as a recovery.

CASH OUT

AMRAP 7

3 Wall Walk / / Variation

30 Double Unders

STABILITY / FOR QUALITY:

AMRAP 10

3+ Nordic Curls

10 Banded Glute bridges

15 R. KB Swings 53/35

50/50ft KB Suitcase carry 53/35

WORKOUT

*YGIG with a partner / alternate FULL rounds

4 Rounds (each)

30 Wall Ball 20/14

20 Alt. DB Snatch 50/35

10 Burpee Pull Ups

*33 Min Cap

*Coaches note: aim for 3:30-4 min rounds with 1:1 work / rest

PARTNER WORKOUT

*Teams of 2

*YGIG Style

For Time:

2 Rounds:

100/80 Cal Row

80 Toes to Rings / / Toes To Bar

60 Burpee Box Jump/Step Over 24/20”

*24 Min Cap

POST WORKOUT STRENGTH

DEADLIFT

*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 70%

*Set 5 – 5 reps @ 70%

*Set 6 – 5 reps @ 70%

*Set 7 – 5 reps @ 70%

WORKOUT

3 Sets: (27 Min)

2 Min Max Reps:

15/12 Cal Ski

Max reps in remaining time of DB Bench Press (2x50/35)

Rest 1 Min

2 Min Max Reps:

12/10 Cal Echo Bike

Max reps in remaining time of Strict Pull Ups

Rest 1 Min

2 Min Max Reps:

100ft Walking Lunge

Max Reps in remaining time of Air Squats

Rest 1 Min

STRENGTH

Power Clean

10x2 @ 65+% of 1RM

*Aim to start your first set at 65% and build toward 85% over the 10 sets

*intention: heavy singles with several breathing cycles between reps. New set approximately every 90 sec

WORKOUT

“Nancy”

5 Rounds

400m Run

15 Overhead Squats 95/65

*20 Min Cap

COACH JON GOING AWAY SATURDAY WORKOUT

*Teams of 2

*YGIG

For Time:

800m Run (together)

50 Sandbag Ground to Over Shoulder 150/100

20 Rounds of “Cindy” (alternate FULL rounds)

150 DB Thrusters (2x35/25#)

*42 min Time Cap

STABILITY

AMRAP 10 (For Quality)

:30 Ring Plank

50/50ft Single Arm Overhead DB Carry (heavy)

:30 Bar Hang

1 Wall Walk + :10+ HS Hold

STRENGTH

PART 1: (15 min)

5-4-3-2-1

Shoulder Press

*use the heaviest weight you can for each set

*rest as needed between sets

PART 2: (15 min)

5-4-3-2-1

Push Press

*Use heaviest  you can for each set

*Aim to start your set of 5 with your heaviest shoulder press weight from Part 1.

WORKOUT

EMOM 40 (10 Rounds)

Alternate between…

Min 1) 5 Touch and Go Power Snatch*

Min 2) 12/9 Cal Ski

Min 3) 5+ Overhead / or / Front Squat

Min 4) 12/9 Echo Bike Cal

STRENGTH

AMRAP 10 (For Quality)

8 Strict DB Shoulder Press

12 90/90 Rotations (X Over Sym)

4+ Bar or Ring Dips

*Rest as needed between movements!

MAIN WORKOUT

4 sets:

AMRAP 3

30 Double Under

10 Toes to Bar

1 Min Rest

POST WORKOUT STRENGTH 

Every 2 Min for 10 min (5 sets)

6 Alternate Step back lunges (bar on back rack)

*You choose the weight!

PARTNER WORKOUT

Part 1)

*Teams of 2

3 Sets:

3 Min Work / 3 Min Rest

20 Synchro Burpees

In remaining time max reps hang squat cleans 155/105

Part 2)

3 Sets:

3 Min Work / 3 Min Rest

Synchro 300m Run (aim For less than 90sec of running)

In remaining time max reps deadlifts (controlled descents) 225/155

WORKOUT

EMOM 32

Alternate between…

Min 1) :45 Row

Min 2) *Strict Pull Ups

Min 3) :45 Echo Bike

Min 4) *Hand Release Push Ups

CASH OUT

7 Min Practice 

-HS Hold

-HS Walk

-Wall Walk

STRENGTH
10 Min to find a heavy Deadlift + Clean + Hang Clean + Jerk complex!

HERO WORKOUT “DT”

5 Rounds:

12 Deadlift 

9 Hang Power Cleans

6 Push Jerks

RX: 155/105

*15 Min Cap

CASH OUT

300M Walking Lunges :)

WORKOUT

Every 2 Min for 20 Min (10 Rounds)

Alternate between…

Odd Rounds: 30 Double Unders + 10 Burpee Pull Ups

Even Rounds: 30 Double Under + 12 Thrusters 95/65

*Aim to have at least :30 sec of rest between rounds!

PARTNER CASH OUT

*Teams of 2, YGIG

For Time:

3000m Row

*Split distance as you’d like!

WORKOUT

Every 2 Min for 14 Min (7 Sets)

2 Reps of the following complex

1 Squat or Power Snatch + 1 Overhead Squats

*Choose weight based off of feel today!

SKILL

Bar Muscle Up Technique

WORKOUT

5 Rounds:

400m Run

4 Bar Muscle Ups

8 Alt DB Snatch 70/50 (or something that feels heavy!)

*24 Min Cap

STABILITY

3 Rounds: (For Quality)

:20/:20 Copenhagen plank

5 Nordic Curls

5/5 Slow tempo single Leg DL (w/ a bar - light/moderate weight)

STRENGTH

Part 1)

Deadlift (20 Min Total)

*Set 1 – 5 reps @ 65%

*Set 2 – 3 reps @ 70%

*Set 3 – 1 rep @ 75%

*Set 4 – 5 reps @ 70%

*Set 5 – 3 reps @ 75%

*Set 6 – 1 rep @ 80%

*Set 7 – 5 reps @ 75%

*Set 8 – 3 reps @ 80%

*Set 9 – 1 rep @ 85%

Part 2)

Push Jerk (15 min)

6x3  @ 65-75% of 1RM

*Go off of feel on these, aim to stay within percentages

WORKOUT

AMRAP 18

100 Alt. Single Leg V Up

In remaining time… AMRAP of:

15 Hand Release Push Up

15/12 Cal Echo Bike

20 Air Squat

200m Run

POST WORKOUT STRENGTH

EMOM 10

*Toes to Bar 

*You choose the reps

STRENGTH / / STABILITY

AMRAP 10 (For Quality)

3+ Ring or Bar Dips

10 A/T/Y Banded X-over Symmetry

50/50ft Single Arm DB Overhead Carry

WORKOUT

AMRAP 10

20 Sumo Deadlifts

20 Push Press

20 Hang Power Cleans

20 Front Squats

Rx= 95/65

POST WORKOUT STRENGTH

Every 2 Min for 10 Min (5 sets)

3 Front Squats @ 75-80% of 1RM

SATURDAY WORKOUT

For Time:

800m Run

30 Clean & Jerks 135/95

800m Run

30 Power Snatch 115/80

800m Run

30 Thrusters 95/65

*30 Min Cap

SKILL

EMOM 12 (4 Rounds)

Min 1) 10/10 Single Leg Split Squat (body weight)

Min 2) 10+ Sumo DB Deadlift (2x50/35)

Min 3) 50ft/50ft Single Arm DB Overhead Carry

PARTNER WORKOUT

*Teams of 2,

*YGIG, Alternate full rounds

AMRAP 18

30/24 Cal Echo Bike

20 Burpees

SKILL / / STRENGTH PRIMER

EMOM 3 (Performed with an empty bar)

3 High Hang Snatch + 3 Drop Snatch

Into…

EMOM 3 (Performed with an empty bar)

3 Snatch + 3 Slow Tempo Overhead Squat

STRENGTH

Power or Squat Snatch

*Aim for a new set every 2 min-ish

Set 1) 2 Snatches @ 65-70% of 1RM

Set 2) 2 Snatches @ 70-75%

Set 3) 2 Snatches @ 70-75%

Set 4) 2 Snatches @ 70-75%

Set 5) 2 Snatches @ 75-80% 

Set 6) 2 Snatches @ 80%

Set 7) 1 Snatch @ 85+%

Set 8) 1 Snatch @ 85+%

Set 9) 1 Snatch @ 85+%

Set 10) 1 Snatch @ 85+%