OUR WORKOUTS

WORKOUT

EMOM 40 (10 Rounds)

Min 1: :40 Row

Min 2: 3+ Sandbag Over Shoulder 150/100

Min 3: :40 Ski

Min 4: *Pull Ups

*Aim for higher numbers on the bag and on pull ups and less effort on our machines today!

WORKOUT

PART 1)

30-20-10

DB Reverse Lunges (in Place, DB’s held at your side) 2x50/35

DB Push Press 2x50/35

*10 Min Time Cap

*Aim to challenge yourself with heavier weight today over a faster time. Make it a strength workout!

PART 2)

10 Rounds

10/8 Cal Echo Bike

*Toes to Bar

*You choose the reps on Toes to Bar, but aim for about 50% of your max rep UBK set (or theoretical max)

*17 Min Cap / / Move Fast!

PARTNER WORKOUT

*Teams of 2

*YGIG

For Time

30 BBJO 24/20”

60 Alt. DB Snatch (heavy)

90 Wall Ball (heavy)

30 Bar Muscle Up / chest to bar

90 Wall Ball (heavy)

60 Alt. DB Snatch (heavy)

30 BBJO 24/20”

*21 Min Cap

CASH OUT CLEAN & JERK LADDER

9 Rounds:

150m Run

1 Clean & Jerk

*Start your first round at 65% of 1 RM and build over the 9 Rounds to finish at a heavy single!

*13 Min Cap

STRENGTH

AMRAP 12 or 3-4 Rounds (For Quality)

:15 L Sit

:45 Ring Plank

1 Min Wall Walk / / HS Walk or Progressions / / weighted overhead carry

:30 Sec Hang / / Chin Over Bar hold

SKILL

Coach Led Snatch Technique

STRENGTH

Every 90 Sec for 15 Min (10 Sets)

1-2 Snatch @ 70+% of 1RM

WORKOUT

Part 1)

15-12-9

Push Jerk 155/105

400m Run after each set

*12 Min Cap

Part 2)

“Light Joker”

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

Deadlift 185/125

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

Toes to Bar

*12 Min Cap

PARTNER WORKOUT

*YGIG style

*Split work however you’d like!

AMRAP 35

100/80 Cal Echo Bike

300ft Single Arm DB Overhead Walking Lunge 50/35#

100/80 Cal Row

150 Air Squats

CASH OUT

5 Min Hip Flexibility / Lower back openers 

STRENGTH

Deadlift

5x1 @ 90+% of 1RM

*Take 4-6 sets to get to 90% then if possible, build toward a new 1RM

STRENGTH (pt 2)

Bench Press

(9 sets total / / Rest as needed)

*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%

WORKOUT

100 Doubles / 200 Singles (2 min jump rope)

50 KB Swing 53/35

50 Hand Release Push Ups / / HSPU

50 Toes to Bar

50 KB Goblet Squat 53/35

50 Box Step Up 24/20”

100 Doubles / 200 Singles (2 min jump rope)

*18 Min Time Cap

CASH OUT

EMOM 8 (4 Rounds)

Alternate between…

Min 1: *Strict Pull Ups

Min 2: *Strict Chin Ups

PARTNER WARM UP WORKOUT

*Teams of 2

*Alternate full rounds

Complete 3 Rounds Each:

12 DB Thrusters (2x35/25)

9 Burpee to Target (both hands tap your pull up bar)

6 Chest to Bar Pull Ups / Variation

*13 Min Cap

MAIN PARTNER WORKOUT

*Teams of 2, YGIG Style

*Split barbell reps evenly

For Time:

30 Squat or Power Snatch 115/80

400m Run Together

50 Push Jerks 135/95

400m Run Together

70 Deadlifts 205/145

*18 Min Cap

SKILL

Rope Climb Technique 

WORKOUT

EMOM 28 (7 Rounds)

Min 1) *Rope Climb / Variation

Min 2) *Sandbag Over Shoulder 150/100

Min 3) :30 Double Under / / Jump Rope

Min 4) 15+ Lateral Box step overs 20”

*You choose the reps of rope climbs & Sandbag Over Shoulder

STRENGTH

Every 2 Min for 12 Min (6 sets)

2 TEMPO Front Squats

*3 sec descent, 2 sec hold, FAST up!

*Start moderate and build toward the heaviest weight you can use with proper tempo!

WORKOUT

“Calling in Thicc today”

For Time:

150 Wall Balls 20/14

1 Mile Run

*Partition reps/distance however you’d like

*20 Min Cap :)

STRENGTH

Deadlift

8x5 @ 80% of 1RM

*Final day of our deadlift capacity builder (not including the next 2 weeks of “testing”)

*AiM to spend 30-40 minutes completing these 8 sets!

PARTNER WORKOUT

*Teams of 2, YGIG Style

AMRAP 24

30 Strict HSPU / DB Shoulder Press

30 Strict Pull Ups

60 V Ups

60 Cal Row

STRENGTH

Every 2 Min for 16 Min (8 Sets)

2 Clean & Jerks

*Aim to start at 65% of 1RM and build over the 8 sets toward a heavy double for today (does not need to be touch and go)

WORKOUT

Every 4 Min for 20 Min (5 sets)

20/16 Cal Echo Bike

10 Clean & Jerks 95/65

*These clean and jerks should mostly be touch and go! (Aim for 2 or less sets each round)

*Goal: Bike fast, cycle the bar smooth!

*Score for the day is slowest round 

PARTNER WORKOUT

*Teams of 2

*YGIG Style

*Your choice of rings or bar

For Time:

50 Toes To Rings / Toes to Bar

40 Front Rack Reverse Lunges 135/95

50 Toes To Rings / Toes to Bar

40 Front Squats 135/95

50 Toes To Rings / Toes to Bar

40 Power Cleans 135/95

50 Toes To Rings / Toes to Bar

*21 Min Time Cap

Individual Finisher

For Time:

9-6-3

Squat Clean 185/125(heavy)

400m Run BETWEEN each set

*10 min cap

“LAZAR IS THE BEST” TRIBUTE WORKOUT

Part 1)

3 Rounds

30 Cal Row / or Your Choice Machine

10 Bar Muscle Up / C2B / Pull Up

3 Min Rest Between Parts

Part 2)

3 Rounds

30 Cal Row / or Your Choice Machine

15 SHSPU / DB Push Press (2x50/35)

3 Min Rest Between Parts

Part 3)

3 Rounds

10 Bar Muscle Up / C2B / Pull Up

15 SHSPU / DB Push Press (2x50/35)

*40 Min Cap

*Because this is a tribute workout, it is designed to be technical, difficult and NOT beginner friendly! So be prepared to change out movements that make this accessible for where you’re at!

WORKOUT

EMOM 28 (7 Sets)

Alternate between A,B, and C…

A) 0:00-2:00 400m Run

B) 2:00-3:00 10+ DB Bench Press (2x50/35)

C) 3:00-4:00 2+ Power Snatch @ 60+% of 1RM

*The run should feel fast, and leave little time for rest/transition, so use a DB Bench weight that allows for that minute to feel like “rest”

STRENGTH (pt 1)

Back Squat (22 min total)

(9 sets total / / Rest as needed between sets)

*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%

STRENGTH (pt. 2)

E90 sec for 10 Sets (15 min)

1 Squat Clean @ 75+% of 1RM

WORKOUT

Part 1

EMOM 6 (3 sets)

Min 1) :20 Max effort Ski

Min 2) *Bar or Ring Dips (you choose the reps!)

Part 2

EMOM 6 (3 sets)

Min 1) :20 Max effort Row

Min 2) *Strict Pull Ups (you choose the reps!)

Part 3

EMOM 6 (3 sets)

Min 1: :45 sec KB/DB Farmers Carry

Min 2: *Strict HSPU / / DB Shoulder Press (you choose the reps!)

CASH OUT: (SKILL)

5 Min Max Reps Wall Walk / / Handstand Shoulder Taps / / Handstand Walk

*Does not need to be intense!

WARM UP

*Coach Led glute warm up / / activation

STABILITY / STRENGTH

AMRAP 7

:30+ Active Hang from Pull Up bar

:15 L Sit / Variation

5+ Nordic Curls

5/5 Single Leg Split Squats (add weight if needed)

STRENGTH

Deadlift 8x4

*Aim For UBK reps, but split up if needed (complete all reps within :30 sec)

*This is week #8 of our deadlift capacity builder!