OUR WORKOUTS

STRENGTH (pt. 1)

Overhead Squat

Every 2 Min for 12 Min (6 sets)

3 overhead squats*

*Start with moderate weight and build as able over the 6 sets!

STRENGTH (pt 2.)

SNATCH (power or squat)

2 @ 70% of 1RM

2 @ 70%

2 @ 70%

2 @80%

2 @80%

2 @80%

1 @ 85%

1 @ 85%

1 @ 85+%

CASH OUT

3x3 Snatch Pull @ 100+% of 1RM

STABILITY

*Coach led shoulder warm up & Stability session

MURPH RECOVERY WORKOUT

For Time / / For Quality:

1000/800m Row

75 Ab Mat Sit Ups

1000/800m Ski

75 Box Step Ups 20”

2000/1600m Echo Bike

75 KB Swings 53/35

*30 Min Cap

PARTNER WORKOUT

*Teams of 2, YGIG style, Alternate FULL rounds!

AMRAP 12

20 Wall Ball 20/14

5 Wall Walks

Rest 6 min

AMRAP 12

10 Deadlifts 225/155

10 Bar Facing Burpees

1045AM CrossFit SPORT Class Workouts:

Part 1)

1000m Row

50 Bench 155/95

1000m Row

Part 2)

40-30-20

Toes to Bar / / GHD sit up

20-15-10

Overhead Squat 115/85

STRENGTH

Part 1)

Every 90 sec for 10 Rounds (15 min)

1 Squat Clean + 2 Front Squats

*Aim to start at 60% of 1RM Clean and build from there!

Part 2)

10 Sets of:

1 Clean Pull + 1 Hang Clean High Pull @ 100% of 1RM Clean (both from the crash pads)

WORKOUT

EMOM 32 (8 Rounds)

Alternate between…

Min 1) :40 Cal Row

Min 2) *SHSPU / / Variation

Min 3) :40 DB Box Step Overs (2x35/25) 20”

Min 4) *Toes to Bar

CASH OUT

150m Walking Lunge

WARM UP

2 Rounds:

25ft/25ft Banded Side Step

:20 Banded Squat Hold

5/5 Single leg Banded Glute bridges

:20 Hollow Hold

2 Rounds: (with empty bar)

10 Squat Y Pull Backs (5lb/2.5lb’s change plates)

5 Snatch Grip Deadlifts

5 Muscle Snatch

5 Snatch balances into Overhead Squat

SKILL

EMOM 6 (with an empty bar)

1 Muscle Snatch + 1 Snatch Balance + 1 Overhead Squat + 1 High Hang Squat Snatch

STRENGTH (part 1) 20 Min

8 sets:

1 Low Hang Snatch + 1 Snatch (power or squat)

*Build over the 8 sets as able, the complex does not need to be connected, but complete both reps within 10 seconds of each other!

STRENGTH (part 2) 20 Min

Back Squat

4x3 @ 80-85% of 1RM

WARM UP WORKOUT

4 Rounds

:30 Ring Plank

100ft KB/DB Farmers Carry

WORKOUT

For time:

5 Rounds 

400m Run

30 Alt SL V Ups

*20 Min Cap

POST WORKOUT STRENGTH

5 Min Max Strict Pull Ups

WORKOUT

2 sets: (33 min)

AMRAP 3

15/12 Cal Ski

Max Reps Parralette Push Up in remaining time

Rest 3 Min

AMRAP 3

20/15 Cal Row

Max Reps DB Goblet Squat 50/35 in remaining time

Rest 3 Min

AMRAP 3

40 Alt. DB Snatch 50/35

Max Reps Lateral Burpee over DB in remaining time

Rest 3 Min

SATURDAY WORKOUT

*Teams of THREE!

PARTNER AMRAP 30

80 Cal Ski (YGIG, only 1 partner works at a time)

20 Synchro Burpees (All 3 partners together)

40 Clean & Jerk 135/95 (YGIG, only 1 partner works at a time)

200m Run (All 3 partners run together)

*Partition Ski + Clean & Jerk reps between all 3 partners.

WORKOUT

2 Sets (of part 1 and part 2)

*Start a new part every 6 min

Part 1)

21-15-9

KB Swing 70/53 (heavy)

Box Jump Over 24/20”

Part 2)

21-15-9

Pull Ups

*50 Double Unders After Each Set

POST WORKOUT STRENGTH

10 Min to find a 1RM Shoulder Press

STRENGTH (For Quality)

AMRAP 12

5 Dips (Bar or ring)

10 Ring Rows

10/10 Single Leg Split Squats

WORKOUT

EMOM 20

1 Snatch (Power or Squat)

*Aim to stay within 65-80% of 1RM for the bulk of the reps

WARM UP WORKOUT

AMRAP 5 (3 Rounds)

:20/:20 Side Plank

20 Alt. SL V Up

5 Nordic Curls

AMRAP 5 (3 Rounds)

10 Banded High Pulls

10 Banded Pull Aparts

20/15 Push Ups

PARTNER WORKOUT

*Teams of 2

*YGIG, Alternate FULL rounds

AMRAP 20

12 Toes to Bar

6 DB Push Press (2x50/35)

8 Alt. DB Step Back Lunges (2x50x35)

CASH OUT

1 Mile weighted Walk/Run

*aim to use a weighted vest / ruck (or unweighted is cool too!)

*13 Min Cap

WORKOUT (27 Min Total)

Row (12 Min)

3 min Easy

2 min Moderate

1 min hard

3 min Easy

2 min Moderate

1 min hard

Rest 3 Min

Echo Bike (12 min)

3 min Easy

2 min Moderate

1 min hard

3 min Easy

2 min Moderate

1 min hard

POST WORKOUT STRENGTH

Back Squat

Set 1: 5 reps @ 60% of 1-RM

Set 2: 3 reps @ 75%

Set 3: 1 rep @ 80-85%

Set 4: 7 reps @ 65%

Set 5: 7 reps @ 65%

Set 6: 7 reps @ 65%

Set 7: 7 reps @ 65%

*Aim for a new set every 2 minutes

WORKOUT

EMOM 28 (7 Rounds)

Min 1) 5 Bench Press (heavy)

Min 2) :30 Double Under / / Jump Rope

Min 3) 4+ Sandbag Over Shoulder 150/100

Min 4) 12/9 Cal Echo Bike

PARTNER WORKOUT

*Teams of 2, YGIG alternate full round

Part 1) AMRAP 10

10 Bar Facing Burpee

10 Clean & Jerks 95/65

REST 5 MIN

Part 2)

AMRAP 12

200m Synchro Run

40 Front Squats 115/80 (split YGIG style)

REST 6 MIN

CASH OUT

*Teams of 2, YGIG:

For Time:

80 Toes to Bar

80 Single DB Devils Press 50/35

“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