OUR WORKOUTS

SKILL

EMOM 6 (2 Rounds)

Alt. Between…

Min 1) Handstand Hold

Min 2) Active Hang

Min 3) Hollow Hold

STRENGTH

Every 90 Sec for 10 Rounds

1-2 Power or Squat Snatches *Aim To start art 65% of 1 RM and build steadily over the 10 sets!

STRENGTH

Every 90 sec for 5 sets

2 Deadstop Deadlifts @75-80% of 1RM

MURPH PREP

4 Sets: (24 min)

:45 Max Reps Ring Push Ups

1:15 Rest

:45 Max Rep Pull Ups

1:15 Rest

2 Min Echo Bike (moderate/recovery pace)

PARTNER WORKOUT

*Teams of 3!

AMRAP 20

90 RKB Swings 70/53 (Split 3 ways, YGIG)

20 Synchro Air Squats

90 Push Press 95/65 (Split 3 ways, YGIG)

20 Synchro Air Squats

POST WORKOUT STRENGTH

Every 2 min for 6 Sets (12 min)

1-2 Clean & Jerks @ 70+ % of 1RM

*start your first set at or around 70% and build as able toward a heavy single for today!

WORKOUT

For Time:

70 Alt. Snatches 50/35

200ft Walking Lunge

60 Wall Ball (heavy!)

200 Double Unders

50 Toes to Bar

200ft Walking Lunge

40/32 Cal Echo Bike

*27 Min Time Cap

CASH OUT SKILL

5 Min Handstand Practice

-Wall Walk, Shoulder Tap, handstand hold, handstand walk!

PARTNER WORKOUT

*Last tested 06/01/2024

*Teams of 2 YGIG style

For Time:

40 Clean & Jerks 135/95

60 BBJO 24/20”

40 Power Snatches 135/95

60 BBJO 24/20”

40 Thrusters 135/95

*19 Min Cap

PARTNER CASH OUT

*teams of 2 YGIG style

AMRAP 10

5 Bar Muscle Ups / / Variation

40 Crossover Singles / / Variation

SKILL 

Ring and Bar Muscle Up Review

PRACTICE

Every 90 sec for 5 Sets

*Ring or Bar Muscle Up practice 

PARTNER WORKOUT

*Teams of 2, YGIG Style

AMRAP 20

40/32 Cal Row

40 Air Squat

30 Strict HSPU / / DB Push Press

30 Strict Pull Ups

STRENGTH

Back Squat

3x3 @ 75% of 1RM

3x2 @ 80%

3x1 @ 85+#

WORKOUT

“10 min Echo Test”

10 Min Max Cal Echo Bike / / or Max Cal Row

*use a different machine then last week!

WORKOUT

2 sets:

1000m Row

100 Double Unders

2000m Echo Bike

100 Double Unders

Rest 3 Min Between Sets

*24 min overall cap

POST WOD STRENGTH

AMRAP 12 (For Quality)

10/10 SL DB Deadlift 

:20/:20 Copenhagen Plank

10/10 SL Split Squat

10 Alt. Cossack squat* add weight as needed

STRENGTH

EMOM 8

ALT. Between..

Min 1) *Toes To Rings

Min 2) :30+ Sec Ring Plank

WORKOUT

Every 5 Min for for 20 Min (4 sets)

7 Devils Press (2x50/35)

50ft DB Front Rack Walking Lunge (2x50/35)

400m Run

*Aim to have at least 1 min of rest between rounds

STRENGTH

Every 90 sec for 7 sets

2 PAUSE Push or Split Jerks 

*Aim to start first set at 70% of 1RM and build toward 85-90% by your 7 sets!

*Pause for 2 sec in receiving position

WORKOUT

For Time:

100 Bench Press 135/95

*10 Sandbag BearHug Squats 100/700 every time you break on bench.

*use a bench press weight that allows for 5-9 sets.

*use a sandbag weight that allows for UBK sets of squats 

*16 Min Time Cap

WORKOUT

Part 1)

3 Sets: (2 min work/ 2 min rest)

AMRepsAP in 2 Min

15 Power Snatch 95/65

Max reps in remaining time of BBJO 24/20’‘

REST 2 Min

REST 3 Min between Parts

Part 2)

3 Sets: (2 Min work/ 2 min rest)

AMRepsAP in 2 Min

20 Overhead Squats 95/65

Max reps in remaining time of bar facing burpees

REST 2 Min 

CASH OUT

PARTNER AMRAP 12

*teams of 2, YGIG alternate FULL Rounds

10 Pull Ups

20 Air Squats 

WORKOUT

*Teams of 3!

AMRAP 24

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

20 Synchro Burpees (all 3 work together)

40 Hang Squat Clean 135/95 (only 1 partner works at a time)

200m Partner Run (all 3 run together)

STRENGTH

AMRAP 9 (for quality)

:10+ L Sit

:20+ Ring Plank

5+ Deficit Push Ups 4”/2.5”

*aim for 3+ rounds!

PARTNER WORKOUT

*Teams of 2,  YGIG, Alternate FULL Rounds

AMRAP 15

7 Sandbag Over Shoulder 150/100

7 Shoulder to Overhead 135/95 *from the floor

7 Burpees Pull Ups

STRENGTH

Back Squat

6x4 @ 70-72% of 1RM

*new set every 2:00-2:30

WORKOUT

“10 Min Echo Test”

Max Echo Bike Cals in 10 minutes 

/ / or / /

Max Cal Row in 10 Minutes

*choose row or bike to test today, next week we will test the other machine for our baseline numbers. 

*we will do a proper re test of this again in May!

STRENGTH

10 Rounds:

200m Run

3 Deadlifts (heavy / / 75-80% of 1RM)

*Aim to make this a deadlift strength session, with your run feeling like a “recovery” run!

*Controlled descents / / No Drops

*23 Min Cap

CAPACITY BUILDER / / CASH OUT

E90sec for 5 Sets

*Toes to Bar

*You choose the reps (Aim for big numbers today and a lot of volume if possible!)

WORKOUT

EMOM 25 (5 Rounds)

Min 1) :45 Pull Ups

Min 2) :45 Front Squats 135/95

Min 3) :45 Echo Bike Cal’s

Min 4) :45 Double Under / / Jump Rope

Min 5) REST

PARTNER WARM UP

*teams of 2

*one partner working on the shuttle runs until burpees are complete

*Trade off chipping away at burpees as needed 

For Time:

100 Burpees

*max shuttle runs while not performing burpees

PARTNER WORKOUT

*teams of 2

*YGIG Style, only one partner works at a time!

For Time:

2 sets

40 Squat Cleans 135/95

80 Toes To Bar

40 Clean & Jerks 165/115

20 Bar Muscle Ups

*30 Min Cap!

WARM UP

AMRAP 10 (FQ: Target 3 rounds)

5 Nordic Curls

5/5 SL DB Deadlifts (moderate)

50ft Banded Side Step

10 Banded Glute Bridge

STRENGTH

Every 2 Min for 10 Min (5 Rounds)

2 Back Squats @ 80-85% of 1RM

STRENGTH (pt. 2)

10 Min to find a heavy single rep deadlift!

WORKOUT

For Time:

1000m Run (800 + 200 Run Route)

1500m Row

3000m Echo Bike

*20 Min Cap

POST WORKOUT STRENGTH

EMOM 10

1 Power Snatch

*Aim to keep all sets 65-80% 

WARM UP

3 Rounds (at a warm up speed!)

:45 V Ups

:15 Rest

:45 Line Facing Burpees

:15 Rest

:45 Back Step Lunges in place

:15 Rest

WORKOUT

4 Rounds:

:90 Wall Balls 20/14

:30 Rest

:90 Single Arm Overhead DB Walking Lunges 50/35

:30 Rest

:90 Double Unders

:30 Rest

*You choose the reps!