OUR WORKOUTS

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

WORKOUT

EMOM 20

Min 1: *Air Squats

Min 2: *Power Cleans 135/95

Min 3: *Strict Pull Ups

Min 4 & 5: 400m Run

*You choose the reps!

PARTNER WARM UP

*Teams of 2, YGIG

100 Power Snatches @ 75/55

*Every 2 Min perform 10 Synchro Burpees with your partner (starting @ 0:00)

*9 Min Cap

MAIN WORKOUT

*Teams of 2,

YGIG, split work evenly

For Time:

40 Clean & Jerks 135/95

2000m Row

30 Squat Cleans 155/105

2000m Row

20 Clean & Jerks 185/125

*Both partners have 7 min to Find a 1RM Clean and Jerk upon finishing!

*25 Min Cap

CAPACITY BUILDER

EMOM 10

*Strict Handstand Push Ups

25 Double Unders

*You choose the reps, aim to keep total work time below :40 seconds each round.

PARTNER WORKOUT

*Teams of 2, YGIG style

AMRAP 20

80 Devils Press 35/25

60 DB Front Rack Lunge (in place) 35/25

40 Bar Muscle Ups / / Burpee Pull Ups

100 DB Thrusters 35/25

*Max Cal Echo Bike in remaining time

STRENGTH (Repeat from last week 7/10)

Part 1) 3 Rounds FQ: (7 Min)

10/10 Single Leg Squat (add weight IF needed)

5 Nordic Curls

Part 2) 3 Rounds: (7 min)

10 Alt. Cossack Squat (add weight IF needed)

10 Double DB Sumo Deadlift (moderate)

STRENGTH (pt 2)

Every 90 sec for 10 Rounds (15 min)

1 Squat Clean + 1 Front Squat @ 75+% of 1RM Clean

STRENGTH

Deadlift 6x2 @ 90% of 1RM

*Reps to do not need to be unbroken

WORKOUT

4 Sets: (24 Min)

3 Min Row

3 Min Bike

*Choose your own pace today! (Recovery or Threshold)

STABILITY

AMRAP 7

:10 L Sit

:20 Handstand Hold

:30 Active Hang

STRENGTH

Shoulder Press

7x2 @ 75+% of 1RM

*stay below 85% of 1RM

PARTNER WORKOUT

*Teams of 2

*Alternate every movement

AMRAP 15

15 KB Swing

15 Toes To Bar

50 Double Unders / / 75 Singles

WORKOUT

EMOM 40 (10 Rounds)

Alternate between…

Min 1) 12/9 Cal Echo Bike

Min 2) *C2B / / Pull Ups

Min 3) 12/9 Cal Ski

Min 4) 15 Wall Balls 20/14

PARTNER AMRAP 10

12 Synchro Line Facing Burpees

12 YGIG Sandbag squats 150/100

6 YGIG Rope climbs

REST 2 MIN

Then…

50 Sandbag Ground to over shoulder 150/100

*Performed YGIG Style with a partner

CASH OUT

*Teams of 2, YGIG style

PARTNER AMRAP 15

1000m YGIG Ski

800m YGIG Run

PARTNER WORKOUT

*Teams of 2

*YGIG style

For Time:

100 DB Push Press (2x50/35)

400ft DB Walking Lunge (2x50/35)

100 Ring Push Ups / / Hand Release Push Ups

100 Weighted box Step Ups 20” (vest or ruck if you have it) aim for 20-30# of added weight

STRENGTH / / CAPACITY BUILDER

40-30-20-10

Ab Mat Sit Ups

*15 Toes to Bar After Each Set

15 Min Cap

WORKOUT

For Time:

25-20-15-10

Power Snatch 75/55

*50 Double Unders After Each Set

12 Min Cap

STRENGTH

Part 1) 3 Rounds FQ: (7 Min)

10/10 Single Leg Squat (add weight IF needed)

5 Nordic Curls

Part 2) 3 Rounds: (7 min)

10 Alt. Cossack Squat (add weight IF needed)

10 Double DB Sumo Deadlift (moderate)

Part 3) Take 10 Min to build to a heavy single back squat rep!

WORKOUT

AMRAP 12

20/16 Cal Row

10 Back Squats 185/125

STRENGTH (pt. 1)

3 Rounds FQ:

3 Strict C2B / Pull Up (slow tempo if possible)

3 Strict Chin Up (slow tempo)

3 Strict Ring Dips (slow tempo)

*Slow the tempo down before adding more reps, aim for 3-5 sec per rep

STRENGTH (pt. 2)

4 Rounds FQ:

3 Weighted Pull Ups

3 Weighted Bar Dips

*add weight each round if able

WORKOUT

Every 7 Min for 28 Min (4 Rounds)

15 BBJO 24/20

30 Alt. DB Snatch 50/35

20/16 Cal Echo Bike

STRENGTH

Every 2 Min for 12 Min

3 Push Jerks @ 70+% of 1RM 

WORKOUT

For Time:

30 Toes to Bar

400m Run

30 Push Jerks 135/95

400m Run

30 Front Squats 135/95

400m Run

30 Toes to Bar

*15 Min Cap

SATURDAY WORKOUT

*Teams of THREE!

PARTNER AMRAP 30

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

40 Synchro Air Squats (All 3 partners together)

40 Power Snatch 135/95 (YGIG, only 1 partner works at a time)

200m Run (All 3 partners run together)

*Partition Bike + Snatch reps between all 3 partners.

WARM UP WORKOUT

100 Alt. Single Leg V Ups

*Every time you break, perform 10 Superman’s

WORKOUT

AMRAP 20

10 Strict HSPU

10 Deadlift 275/185

20/16 Cal Row

HERO WORKOUT

“Morrison”

50-40-30-20-10

Wall Ball 20/14

Box Jump (Step down) 24/20”

KB Swing 53/35

*28 Min Cap

WORKOUT

AMRAP 8

12/9 Cal Ski

5 Bench Press 155/105

Rest :30 sec

3 Min Rest / set up between parts

AMRAP 8

12 Toes to Bar

10 DB Bench (2x50/35)

Rest :30 sec

*Perform each round FAST, almost sprint speed!

CASH OUT

AMRAP 10

100ft Bodyweight Walking Lunge

200m Run

STRENGTH

Every 2 Min for 12 Min (6 sets)

1 Clean Lift Off (pause 1 sec @ knee) + 1 Power Clean + 1 Hang Power Clean

*Use a weight that’s challenging, but allows for proper form

*build in weight IF needed

WORKOUT

27-21-15-9

Power Clean 95/65

Push Press 95/65

Target: Sub 10 Min

Cap: 12 min