OUR WORKOUTS

WORKOUT

E4MOM 28 (7 Rounds)

10 Push Jerk 135/95

200m Run

*Rope Climb / / Variation / / Pull Up

*Aim to work less than 3:30 each round!

*Choose your own rope climb reps / / Variation

*use a push jerk weight that is challenging, but can performed either UBK, or in 2 sets!

STRENGTH

Deadlift 

7x3 @ 80% of 1RM

STRENGTH (pt. 2)

Bench Press

5x4 @ 70% of 1RM

WORKOUT

EMOM 9 (3 Rounds)

Alt. Between..

Min 1: 12/9 Cal Row

Min 2: 10+ Overhead Squats 95/65

Min 3: 50 Double Unders / / Aim for :40 or less

POST WORKOUT STRENGTH

EMOM 15

1-2 Squat Snatches*

*You choose the weight!

PARTNER WORKOUT

Part 1)

AMRAP 10

*Teams of 2

20 Synchro Deadlifts 185/125

20 Strict HSPU / / DB Press (performed YGIG style)

Part 2)

*Teams of 2

*Alternate FULL rounds

For Time:

6 Rounds each (12 Total)

12 Thrusters* 95/65

9 Bar Facing Burpees

*choose a weight you can go UBK with!

*20 Min Cap

WORKOUT

“Give it some Beans”

2000m Row

50 DB Bench Press (2x50/35)

3000m Echo Bike

50 Pull Ups / C2B / BMU

1000m Run

*35 min time cap

WORKOUT

2 Sets (30 min total)

Start a new Part every 5 min:

Part A)

30/24 Cal Ski

20 Sandbag Squats* (You choose the weight)

Part B)

150ft DB Walking Lunges (2x35/25)

30 KB Swing 53/35

Part C)

30/24 Cal Row

40 V Ups / / Single Leg V Ups

*Aim to finish each part in 3 Min or Less

STRENGTH

Session #2 of our Deadlift Cycle

Deadlift

6 x 3 @ 80% of 1RM

PARTNER WORKOUT

*Teams of 2, YGIG Style

AMRAP 20

30/24 Cal Echo Bike

30 Burpee Pull Ups

30/24 Cal Echo Bike

100 Double Unders

WORKOUT

AMRAP 15

15 Toes to Rings

200m Run

15 Ring Push Ups

200m Run

POST WORKOUT STRENGTH

Back Squat

5 x 4 @ 70% of 1RM

STRENGTH (Part 1)

Power Snatch:

2x3 at 80% 1RM

2x2 at 85% 1RM

2x1 at 85+% 1RM

Rest as needed between sets/but not more than 2 minutes

Rest / Set Up as needed between parts

STRENGTH (Part 2)

Power Clean:

2x3 at 80% 1RM

2x2 at 85% 1RM

2x1 at 85+% 1RM

PARTNER WARM UP WORKOUT

*Teams of 2, YGIG

*Bike stays working

10 Rounds (5 Rounds Each)

12/9 Cal Echo Bike

10 Toes to Bar

*Aim to do fast sets of Toes to Bar so that you have some rest between rounds

*Once your partner has completed their calories on the echo bike, you begin your next round.

MAIN WORKOUT

For Time:

400m Run

30 Hang Power Clean & Jerk 95/65

70 Double Unders / / Single Unders

400m Run

30 Front Squats 95/65

70 Double Unders

400m Run

30 Snatches 95/65

70 Double Unders

*20 Min Cap

SKILL

10 Min Bar Muscle Up Practice / Skills & Drils

PARTNER WORKOUT

*Teams of 2, YGIG

*Alternate FULL Rounds

AMRAP 25 

9 Bar Muscle Up / / C2B Pull Ups

15 Lateral Box Jump / or / Step Over 24/20”

21 Wall Ball (Heavy!)

STRENGTH (Part 1)

3 Sets of: 2 Hang Clean + 2 Jerks

Into..

2 Sets of: 2 Hang Clean + 1 Jerk

*Start first set at 65% of 1RM C&J

*Build over the 5 sets, but stay below 90%

STRENGTH (Part 2)

5 Sets of: 2 Snatch Balance Into 3 Overhead Squats

*Start light and build in weight over the 5 sets IF able.

STRENGTH (Part 3)

5 sets of 3 Snatch high Pulls @ 100% of 1RM Snatch

WORKOUT

AMRAP 15

15 Thruster 135/95

400m Run

Rest 5 Min

AMRAP 15

15 Toes to Bar

5 Sandbag Ground to over the shoulder 150/100

STRENGTH

(Session #1 of our Deadlift Strength Cycle!!!)

6x2 @ 80% of 1RM

WORKOUT

Every 4 Min for 20 Min (5 Rounds)

2 Min Max Cal Row

2 Min Rest

*Score is your lowest calorie round 

STRENGTH

Every 2 Min for 14 Min (7 sets)

3 Squat Cleans @70+ % of 1RM

WORKOUT

For Time:

100 Bench Press 135/95

*10 Sand Bag, BearHug Squats 100/70 every time you break on the bench!

*12 Min Cap

PARTNER WARM UP WORKOUT

*Teams of 2

*Alt. Full rounds

8 Rounds (4 Each)

50ft Single DB Overhead walking lunges 50/35

5 Burpee Pull Ups / / C2B

*14 Min Cap

PARTNER WORKOUT

*Teams of 2

*Alternate full rounds with your partner!

20 Rounds: (10 rounds each)

3 Clean and Jerks 155/105 (heavy)

3 Bar Facing Burpees

*12 min Cap

STRENGTH

Every 2 Min for 10 Min (5 Rounds)

*Strict HSPU

*You choose the reps!

PARTNER WORKOUT

*Teams of 2

*YGIG Style

10 Min Max Cal Ski

10 Min Max Cal Echo Bike

10 Min Max Cal Row

SKILL

-Rope Climb Technique

CAPACITY BUILDER

AMRAP 10 (For Quality)

2 Rope Climbs / / Variation

20 Box Step Overs 20”/20”

WORKOUT

10-20-30-40

Alt. DB Snatch 50/35

40-30-20-10

Wall Ball 20/14

*50 Crossover Singles after each set of WB’s

WARM UP

40-30-20-10

Alt. Single Leg V Ups / / Ab Mat Sit Ups

*100ft KB/DB Farmers Carry (heavy)

*200m Run

*Perform AFTER each set of V Ups

15 Min Time Cap

WORKOUT

Every 2 Min for 16 Min (8 Rounds)

12 DB Bench (2x50/35)

9 Toes to Bar

6 Alt. BearHug Sandbag Lunges (step back) 150/100

STRENGTH

Every 90 Sec for 10 Sets (15 Min)

2 Pause Power Snatches @ 65-75% of 1RM

*Pause for 2 sec in receiving position

STRENGTH (Pt. 2)

Every 2 Min for 6 Sets (12 Min)

3 Overhead Squats

*Choose weight off of feel for this session

WORKOUT

AMRAP 7

12 Power Snatch 75/55

10 Overhead Squats 75/55

8 Lateral Burpee Over Bar