OUR WORKOUTS

WORKOUT

For Time

2 Rounds:

500/400m Row

20 Alt DB Snatch 50/35

1000/800m Echo Bike

20 Alt DB Snatch 50/35

Into…

150 Wall Balls 20/14

*30 Min Cap

SATURDAY WORKOUT

Part 1)

EMOM 10

40 Doubles (or :20 of jump rope)

3 Clean and Jerks 135/95

*you choose the weight - keep it consistent!

*this is supposed to be about :45 sec of work each interval - scale as needed!

Part 2)

For Time

100 Bench Press 135/95

*Every time you break perform 3 Bearhug Sandbag Squats 100/70#

*15 Min Time Cap

PARTNER WORKOUT

*Teams of 2

*YGIG Style

AMRAP 10

40/32 Cal Ski

30 Strict Pull Ups

AMRAP 10

40/32 Cal Row

60 Push Ups

AMRAP 10

30/24 Cal Echo Bike

80 Air Squats

SKILL

*bar muscle review and scaling options

WORKOUT

30-20-10

Power Snatch 75/55

6-5-4

Bar Muscle Up / / Variation

*11 Min Time Cap

Post Workout STRENGTH

Every 2 Min for 10 Min

2 Overhead Squats

*Starr moderate and build toward what feels heavy!

*Does not need to feel maximal!

SKILL

Handstand Push Up Review and Drills

WORKOUT

“Diane”

21-15-9

Deadlifts 225/155

HSPU / / or Variation

*10 min time cap

POST WORKOUT STRENGTH

*Rest at least 5 minutes after “Diane”

*Then spend 7 minutes building to find a heavy 2 Rep Deadlift

WORKOUT

4 Sets, New Set every 4 Min (16 min total)

*Each set for time!

5 Burpee Pull Up

10 Alt. DB Hang Clean & Jerk 50/35

20 (10/10) Single Arm Overhead DB Reverse Lunge 50/35

Post Workout STRENGTH

Pause Front Squat

5x2 @ 80% of 1RM Clean

PARTNER WARM UP - WORKOUT

3000m Row

*Teams of 2,

*Alternate every 500/400m’s

*Perform Push Ups during each of your “Rests”

*You choose the reps of push ups to build your capacity!

*13 Min Cap

WORKOUT

For Time:

30-20-10

Push Press 75/55

KB Swings 53/35

Into…

60 Toes to Bar / / Variation

Into..

30-20-10

Push Press 75/55

KB Swings 53/35

*19 Min Time Cap

PARTNER WARM UP

Hint: Acid Bath :)

WORKOUT

*Retest from 01/04/2022 & 08/09/2022

3 Rounds:

15 Power Clean 135/95

50 Double Unders

12 Front Squat 135/95

50 Double Unders

9 Squat Clean 135/95

50 Double Unders

*Target: 20 min (Sub 7 min rounds)

*Time Cap: 24 min

SNATCH DAY!

Part 1: (Warm Up)

EMOM 9

*use an empty bar or PVC for all reps

EMOM 3

5 Snatch Push Press (off back)

EMOM 3

5 Snatch Balance

EMOM 3

5 “Tall snatch”

Part 2:

EMOM 5

1 Snatch + 1 Hang Snatch

*stay around 60- 70% of 1RM Snatch

REST / SET UP for next EMOM as needed

EMOM 5

1 Snatch Pull + 1 Snatch

*stay around 70-80% of 1RM

REST / SET UP for next EMOM as needed

E90 sec for 5 Sets (7.5min)

1 Snatch around 80+%

*as for choosing weight - go off of all “feel” for all reps / EMOM’s. Aim to move the bar quickly and properly before increasing weight!

WORKOUT

EMOM 40 (10 Rounds)

Alt. B/T..

Min 1) 15/12 Cal Row

Min 2) *Toes to Bar

Min 3) 12/9 Echo Bike Cal

Min 4) *BBJO 24/20”

STRENGTH

Every 90 sec for 10 sets

2 Power Cleans

*start at a moderate / heavy weight and build steadily (if needed) over the 10 sets

STRENGTH (pt. 2)

Every 90 sec for 10 sets

4 Back rack reverse lunges

*start at a moderate / heavy weight and build steadily (if needed) over the 10 sets

STRENGTH

10 x 10 DB Bench

*use the first 3 sets as a warm up with a lighter weight / aim to have the last 7 sets at a heavy/moderate weight!

PARTNER WORKOUT

*Team of 2, partners alternate each movement!

AMRAP 20

20/16 Cal Echo Bike

20 Wall Ball 20/14

20 Alt. DB Snatches 50/35

WORKOUT

AMRAP 24

30 Toes to Rings

400m Run

30 DB Push Press (2x50/35)

400m Run

30 DB Front Squats (2x50/35)

400m Run

PARTNER WARM UP

*Partner Row and Push Up

MAIN WORKOUT

12 Squat Cleans 155/105

200m Run

9 Squat Cleans 155/105

200m Run

6 Squat Cleans 155/105

200m Run

6 Push Jerks 155/105

200m Run

9 Push Jerks 155/105

200m Run

12 Push Jerks 155/105

200m Run

CASH OUT

AMRAP 5

6 Single DB Devils Press 50/35

12 Overhead DB Walking Lunge Steps 50/35

STRENGTH

Shoulder Press

Every 2 Min for 10 Min (5 Sets)

2 Shoulder Press @ 85-90% of 1RM

WORKOUT

EMOM 18 (6 Rounds)

Min 1) 10+ DB Bench 2x50/35

Min 2) 4+ Alt. Reverse Sandbag Lunges 100/70

Min 3) :30 Double Unders / / Jump Rope

STRENGTH

Take 12 min to find a heavy 3 Rep Max Back Squat

WORKOUT

*Teams of 2, YGIG Style

10 Min Partner Max Cal Row

10 Min Partner Max Cal Echo Bike

10 Min Partner Run (switch every 200m’s)

SKILL

Bar / Ring Muscle Up Review / Practice

Every 90 Sec for 4 Rounds (6 min)

*Ring or Bar Muscle Up / / progression

PARTNER WORKOUT

*Teams of 2, YGIG style

AMRAP 15

50 Power Snatch 75/55

40 Toes to Bar

30 Bar Facing Burpees

SKILL

Rope Climb Technique

+ Practice progressions

CAPACITY BUILDER

Every 2 Min for 16 min (4 Rounds)

Alt. B/T…

Station A: 28/22 Cal Row / / or 90 sec of rowing

Station B: *Rope Climb / / or progression

CASH OUT

10 Min to Build to a heavy 1 Rep Deadlift

*note that this is to be done post workout, under fatigue. Assuming everything feels good, a good target for today’s heavy single should be about 90% of current 1RM.

*controlled descents on the way down!

SATURDAY WORKOUT

EMOM 40 (10 Rounds)

Alt. Between…

Min 1: *Clean & Jerk 135/95

Min 2: :40 Cal Ski

Min 3: *Front Squat 135/95

Min 4: *Toes To Bar

STRENGTH (pt. 1)

4 x 8 Nordic Curls

*Rest as needed between sets

STRENGTH (pt. 2)

Every 90 sec for 6 sets

4 Alt. Back Rack Reverse Lunges

*Start at a moderate weight, and build to finish heavy

WORKOUT

4 Rounds:

40 Double Under / / 1 Min of Jump Rope

16 Alt. DB Snatch 50/35

8/8 Single Arm Overhead DB walking lunges 50/35

40 Double Unders / / 1 Min of Jump Rope

1 Min Rest