OUR WORKOUTS

HEAVY DAY

Part 1)

5 Sets of:

1 Clean Lift Off + 1 Clean Pull + 2 Power Cleans

*the Power Cleans do not need to be ‘TnG’

*rest 1-2 b/t sets

Set 1: 60% of 1RM Clean

Set 2: 65%

Set 3: 70%

Set 4: 75%

Set 5: 80%

Part 2)

Push / or / Split jerk

(9 Sets)

3x3 @ 70% of 1RM Jerk

3x2 @ 75%

3x1 @ 80+%

STRENGTH / / STABILITY

For Quality 3 Rounds: (20min)

5/5 Single Leg DB Deadlifts (2 DB’s)

10/10 Single Leg Split Squat (add DB/KB as needed)

:15/:15 Copenhagen Plank

10/10 Box Step Downs slow descent / / Scale Up to pistol squat as needed!

WORKOUT

5 Rounds:

15/12 Cal Echo Bike

15 Overhead Squat 95/65

*Scale to Front squats as needed!

STRENGTH

Take 15 min to find a 1RM Shoulder Press

WORKOUT

PARTNER AMRAP 24

*Teams of 2

*YGIG style

*Alternate after FULL round!

16 Toes to Bar

18 Alt. DB Snatchea 50/35

200m Run 

WORKOUT

EMOM 28 (7 Rounds)

Alt. B/T…

Min 1) *Sandbag Ground to Over Shoulder 150/100

Min 2) :30 Double Under / / Singles

Min 3) 3 Bench Press @ “heavy” weight (around 80% of 1RM)

Min 4) :30 Air Squat

WORKOUT

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

WORKOUT

EMOM 30 (5 Rounds)

Min 1: 15/12 Cal Row (or :45 sec of work)

Min 2: 10 DB Front Squats (2x50/35)

Min 3: 12/9 Cal Bike (or :45 sec of work)

Min 4: 10 DB Push Press (2x50/35)

Min 5: :30 sec of Jump Rope / / Double or Singles

Min 6: 10 DB Ground to Overhead (2x50/35)

STRENGTH

3 Rounds For Quality:

:10 L Sit

:30/:30 Side Plank

*Toes to Rings (you choose the reps)

30 Ab Mat Sit Ups

WORKOUT

30-20-10

Back Squat 95/65 (off the rack)

400m Run

Into..

30-20-10

Push Press 95/65 (off the rack)

500/400m Row

WARM UP WORKOUT

AMRAP 5

100ft KB Farmers Carry (2x53/35)

5 Wall Walk

STRENGTH

For Quality / / Capacity Builder (15 min Cap)

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

Deadlift 225/155 (no dropping today)

DB Bench Press (2x50/35)

WORKOUT

AMRAP 8

6 SHSPU / / or HSPU Variation

9 KB Swings 53/35

12 Box Jump Over 24/20”

STRENGTH

Every 30 Seconds for 10 min

*Pull Ups / Chest to bar

*You choose the reps!

WORKOUT

EMOM 12 Min (4 Rounds)

Alt. B/T…

Min 1) *Power Snatch 95/65

Min 2) *Front Rack Lunges (in place) 95/65

Min 3) :45 Double Under / or / UBK Single Unders

*choose your own reps!

*since this is a shorter capacity builder, aim for higher reps each minute.

WORKOUT

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups

10 shuttle runs (1 rep = 50 ft)

*Add 5 burpee pull-ups after each round.

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

WORKOUT

AMRAP 23

23/17 Cal Row

23/17 Cal Bike

400m Run

23 Alt. Box Step Ups 24/20”

23 Ab Mat Sit Ups

POST WOD STABILITY

3 Rounds For Quality:

:20 Handstand Hold

:30 Active Hang

:40 Plank

:30/:30 Side Plank

:20 Hollow Hold

WORKOUT

Part 1)

AMRAP 7

40 Double Under / / 80 Single Under

6 Bar facing burpee

8 Power Snatch 75/55

12/9 Echo Bike Cals

Rest 3 Min

Then at 10:00… Begin Part 2.

Part 2)

For Time:

3 Rounds

40 Double Under

6 Bar facing burpee

8 Power Snatch 75/55

12/9 Echo Bike Cals

*14 Min Cap for Part 2

STRENGTH

REST / SET UP as needed between parts

Part 1)

EMOM 10

*Deadlifts (no dropping today :)

(Aim to use the common 225/155 CrossFit Open weights / or / a weight that challenges you!)

*Choose your own reps to build your capacity

Part 2)

EMOM 10

*Thrusters

(Aim to use the common 95/65 CrossFit Open weights / or / a weight that challenges you!)

*Choose your own reps to build your capacity

Part 3)

EMOM 10

*Pull Ups

* you choose the reps!

*Open Athletes: aim for chest to bar pull ups / or / the variation commonly performed in your division!

SKILL

10 Min Review of strict handstand push up & handstand push up progressions

WORKOUT

Part 1)

AMRAP 10

12 KB Front Rack Lunges in Place (2x53/35)

9 Strict HSPU / or / Variation

6 Burpee Box Jump Over 24/20”

REST 5 min

Part 2)

CrossFit Open Pre WOD “18.0”

21-15-9

Alt. DB Snatch 50/35

Lateral Burpee Over DB

*6 Min Time Cap

WORKOUT

14.1 / 23.1

AMRAP 14

60 Cal Row

50 Toes To Bar / or / Variation

40 Wall Ball 20/14

30 Power Cleans 135/95

20 Ring Muscle Up / or / Pull Up Variation

WORKOUT

3 Rounds: (27 min)

2 min Row

1 min Rest

2 min Bike

1 min Rest

2 min Burpees

1 min Rest

CORE STRENGTH

3 Rounds:

:20 Hollow hold

20 Alt single leg Superman’s

:30 Side plank L

:30 Side plank R

COOL DOWN

Coach Led Flexibility

SKILL

10 Min Rope Climb warm up and review

WORKOUT

EMOM 28 (7 rounds)

Alt. B/t…

Min 1) 7+ Power snatch 75/55

Min 2) 7+ Bar Facing Burpees

Min 3) *Rope Climb

Min 4) :30 Double Unders / / Singles

STRENGTH

Back Squat

Every 2 Min for 10 Min (5 sets)

2 “heavy” Back Squats (Aim for above 75% of 1RM)

WORKOUT

AMRAP 20

20 Wall Ball 20/14

10 shuttle runs (25ft)

10/10 Single Arm DB Clean & Jerk 50/35

WORKOUT

EMOM 12 (3 Rounds)

Alt. B/T…

Min 1) Max Reps KB Swing 53/35

Min 2) Max Reps Box Jump Over 24/20”

Min 3) Max Reps Pull Ups

Min 4) Rest

POST WORKOUT SKILL

For Quality:

3 Rounds:

10+ Toes To Rings

:30 Ring Plank

3 Wall Walks

10/10 Single Arm DB Press (moderate weight)

90 MIN SATURDAY WORKOUT

Part 1)

Partner Workout 3 Rounds:

*Teams of 2, YGIG Style

600m Run

20 Air Squat

20 Alt. DB Snatch

Part 2)

STRENGTH

Every 2 Min for 14 Min (7 sets)

1 Hang Power Clean + 1 Power Clean + 1 Jerk

*use a heavy weight!

Part 3)

PARTNER WORKOUT “the main workout”

*Teams of 2

*YGIG

AMRepsAP 7 min

Squat Clean Thruster 135/95