OUR WORKOUTS

STRENGTH

Every 90 Sec for 10 Sets (15 min)

2 Power or Squat Snatch

*start at a light weight, finish heavy!

WORKOUT

AMRAP 10

1-2-3-4…+1, etc.

Power Snatch 75/55

Overhead Squat 75/55

Burpee Over Bar (ideally bar facing)

WORKOUT

AMRAP 20 (CF Open 16.2 Variation)

25 Toes to Bar

50 Double Unders

15 Squat Cleans 95/65

25 Toes to Bar

50 Double Unders

13 Squat Cleans 135/95

25 Toes to Bar

50 Double Unders

11 Squat Cleans 155/105

25 Toes to Bar

50 Double Unders

9 Squat Cleans 185/125

25 Toes To Bar

50 Double Unders

7 Squat Cleans 205/140

SKILL

Bar Muscle Ups / Progressions

WORKOUT

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

Thruster 95/65

Burpee Pull Up (CF Open Standard)

*Target sub 14 min

*18 min Cap

STRENGTH

AMRAP 12

:30 L Sit (accumulate if needed)

100ft Farmers Carry (heavy!)

3/3 Single Leg Squat / Regression / progression

WORKOUT

EMOM 16 (4 Rounds)

Alt. between…

Min 1) *Toes to Bar

Min 2) :45 BBJO 24/20”

Min 3) :45 Alt. DB Snatch 50/35

Min 4) *Wall Walks

*aim to Improve technique and capacity here

*keep steady pacing on BBJO & DB Snatch

STRENGTH

Back Squat

4x7 @ 60-65% of 1RM

PARTNER WORKOUT

*Teams of 2

*YGIG Style, Split reps evenly!

AMRAP 22

40/32 Cal Echo Bike

40 Strict HSPU / / or DB Press

40 Strict Pull Ups

STRENGTH

Push or Split Jerk

10x1

*Start at 60% of 1RM and add 3-5% each set and build to a heavy for today

STRENGTH (pt. 2)

E2MOM 20 (10 Rounds)

1 Hang Snatch + 2 Snatch

*Start at 50% of 1RM and build over the 10 sets to a heavy double - don’t sacrifice technique or speed for weight!

WORKOUT

EMOM 40 (10 Rounds)

Alt. Between…

Min 1) *Rope climb / / rope climb progression

Min 2) :30 Double Unders

Min 3) 15 Wall Ball 20/14

Min 4) 12/9 Cal Row

WORKOUT

AMRAP 20 (CF Open 16.2 Variation)

25 Toes to Bar

50 Double Unders

15 Squat Cleans 95/65

25 Toes to Bar

50 Double Unders

13 Squat Cleans 135/95

25 Toes to Bar

50 Double Unders

11 Squat Cleans 155/105

25 Toes to Bar

50 Double Unders

9 Squat Cleans 185/125

25 Toes To Bar

50 Double Unders

7 Squat Cleans 205/140

STRENGTH

4 Rounds:

3/3 Alt. Sandbag Reverse Lunge (held on shoulder)

200m Run

WORKOUT

7 Rounds

15/12 Cal Echo Bike

10 Pull Ups / / C2B / / Bar Muscle Up

1 Min Rest b/t rounds

21 min Cap

WORKOUT

EMOM 28 (7 Rounds)

Min 1) *Touch and Go Power Snatch 95/65

Min 2) 12/9 Cal Row

Min 3) *HSPU / / or Variation

Min 4) 10+ Box Jump Over 24/20”

*Choose your own reps

*Aim for 3 or more reps on Power Snatch; Scale weight accordingly

*Aim to maintain the same pace for your rowing minute. IE. pay attention to your cal/hour numbers and keep them consistent!

STRENGTH

AMRAP 10 (for quality)

10 Toes to Rings

5 Parallete Push Up (deficit, with feet on crash pad)

20 Alt. SL V Up

5 Ring Dip

WORKOUT

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

Deadlift 225/155

DB Bench Press (2x50/35)

Strict Pull Up (Scale to Kipping as needed)

17 Min Cap

STRENGTH

Push or Split Jerk

6x2

*Start your first set at 65% of 1RM and build over the 6 sets so that your last set is at 80-85% of 1RM

WORKOUT

For Time:

100 Double Unders

20 Bar Facing Burpees

30 Hang Power Cleans 135/95

20 Bar Facing Burpees

100 Double Unders

WORKOUT

2 sets: (24 min total)

1 Min Max Cal Echo Bike

1 Min Max Rep BBJO 24/20”

1 Min Max Cal Echo Bike

1 Min Max Rep BBJO 24/20”

2 Min REST

1 Min Max Cal Ski

1 Min Max Rep Shuttle Run

1 Min Max Cal Ski

1 Min Max Rep Shuttle Run

*1 shuttle run rep = 50ft run performed in two 25ft increments (CF Open standards.)

2 Min REST

POST WORKOUT STRENGTH

Back Squat (5x3)

3 Reps @ 68% of 1RM

3 Reps @ 73%

3 Reps @ 78%

3 Reps @ 83%

3 Reps @ 83-85% 

WORKOUT

21 Deadlift 225/155

21 HSPU / / DB Push Press

15 Deadlift 225/155

15 Strict HSPU / / Strict DB Press

9 Deadlift 225/155

9 Wall Facing HSPU

Directly Into…

9 Deadlift 315/215

50ft HS Walk / Progression / Wall Walk

6 Deadlift 315/215

50ft HS Walk / Progression / Wall Walk

3 Deadlift 315/215

50ft HS Walk / Progression / Wall Walk

SURPRISE CASH OUT :)

STRENGTH

Front Squat

10 x 3 @65-75% of 1RM Front Squat

WORKOUT

40/32 Cal Ski

60 Toes to Bar

60 Front Squats 75/55

60 Alt. DB Snatch 50/35

40/32 Cal Row

*20 Min Cap

STRENGTH

4 Rounds For Quality:

:20+ Handstand Hold / Handstand Walk Progressions!

:10+ L Sit Hold

1 min Farmers Carry (heavy KB/DB’s)

PARTNER WORKOUT

*Teams of 2

*Partner A completes a full round, while Partner B rests

AMRAP 18

15/12 Cal Echo Bike

20 Push Press 75/55

25 Russian KB Swings 53/35

SKILL

Rope Climb Leg Wrap Practice + descent practice.

WORKOUT

EMOM 16 (4 Rounds)

Min 1) *Rope Climb / or / 2/2 Commando Pull Ups / or / Pull to stand / Progression

Min 2) 7+ Burpee Box Jump Over 24/20”

Min 3) 50ft Double DB Front Rack Walking Lunge (choose your own weight)

Min 4) Rest

*Aim for steady pacing on BBJO’s for about :40

*Todays walking lunges are there to build your capacity, choose a weight you can recover well from.

*Your main effort will be incorporating efficient rope climb technique, and/or drilling a progression that will help you get to your first climb!

PARTNER CASH OUT

*YGIG With a partner

For Time:

200/160 Cal Row

*15 Min Cap

*Go Fast!

STRENGTH (pt. 1)

For Quality:

2 Sets of:

5/5 Single Leg RDL (using two light DB’s)

10 KB/DB Sumo Deadlift

5 Nordic Curls

Into…

2 sets of:

:15/:15 Coppenhagen Plank (knee at 90)

10/10 Single leg splits squat (add weight as needed)

5/5 Single Leg Squats (step downs on box)

STRENGTH (pt. 2)

Deadlift 

5x1 @90+% of 1RM

*test out a new 1RM if you’re feeling it!!

WORKOUT

EMOM 28 (7 Rounds)

Alt. Between…

Min 1) 10 Wall Ball 20/14 + 20 Double Unders

Min 2) *Toes to Bar

Min 3) 3 Power Cleans (Aim for 70% of 1RM)

Min 4) 10/8 Cal Echo Bike

*Choose your reps for T2B

*Power cleans should be heavy enough to be performed in singles using drop pads!

PARTNER WORKOUT

15-12-9-6

Sandbag Over Shoulder 150/100

400m Run (Together)

*Split the bag reps evenly, YGIG style.

INDIVIDUAL WORKOUT

AMRAP 12 

12 Toes to Rings

9 Lat. Burpee Over Bar

6 Squat Clean Thrusters 155/105 (heavy weight)