OUR WORKOUTS

SATURDAY WORKOUT

Part 1)

4 Rounds: (32 min)

AMRep 4 Min

400m Run

15 Overhead Squats 95/65

Max reps T2B in remaining time…

Rest 4 Min between rounds

*Score = Toes to Bar Reps each round!

Part 2)

“Isabel”

For time:

30 Power snatches 135/95

*7 min cap

SKILL / / PRACTICE

Part 1) Bar / Ring Muscle Progressions

Part 2) EMOM 5

*you choose the reps and progression to practice/train an aspect of the muscle up!

*this can be transitions, or strength (tempo strict pull ups and dips!)

*this does not need to be a capacity builder!

WORKOUT

AMRAP 20

30/24 Cal Row

30 V Ups / / SL V Ups

10 Bar or Ring Muscle Ups / / C2B Pull Ups

STABILITY

2 Rounds:

:20/:20 ISO Lunge Hold

5/5 single leg glute bridge (heel on bench)

:20/:20+ Copenhagen plank

2 Rounds:

50/50ft Banded side step

5/5 Single leg split squat (add weight as needed)

5+ Nordic Curls / Variation

STRENGTH

EMOM 6 (week 6 of 7)

6 back squats

(Same weight or heavier than last time if possible!)

PARTNER WORKOUT

*Teams of 2, YGIG style

*Alternate FULL rounds

AMRAP 16

10 Shuttle Run (25ft down and 25ft back = 1 rep)

20 Wall Ball 20/14

STRENGTH 

Every 3 Min for 15 Min (5 Sets)

5 Heavy Power Cleans (around 80% of 1RM)

STRENGTH (pt.2)

Every 3 Min for 15 Min (5 sets)

3 heavy snatches (around 80% of 1RM)

*aim to do all reps as singles (not TnG)

STABILITY

AMRAP 10 (For Quality)

*10 Mins or 3 Rounds, which ever comes first!

:10+ L Sit

:20+ active hang from pull up bar

:30/:30 side plank

100ft Farmers carry (heavy)

WORKOUT

AMRAP 10

15 Strict Pull Up / / Variation

400m Run

*Target 3+ Rounds

REST 5 Min

AMRAP 10

10 DB Bench (2x50/35)

10 DB Alt. step back Lunge (2x50/35) *DB’s held at side

10 DB Push Press (2x50/35$

10 DB Alt. step back Lunge (2x50/35) *DB’s held at side

*Target 2+ Rounds!

WORKOUT

EMOM 40 (10 Rounds)

Min 1) :45 Sec Row

Min 2) 3+ Wall Walk / / HS Walk / / Variation

Min 3) *Deadlift 185/125 (Light/Moderate)

Min 4) 10+ Box Jump / Step Over 24/20”

*you choose the reps on deadlifts!

PARTNER WORKOUT

*Teams of 3!

AMRAP 30!!

30 Shoulder to Overheads 155/105 (YGIG)

200m Synchro Run

90 Toes to Bar (YGIG)

15 Synchro Burpees

STRENGTH

(This is week 5 of 7!)

EMOM 6

6 Back Squats

*you choose weight! Ideally the same weight or slightly heavier than your last session.

WORKOUT 

AMRAP 7

10/8 Cal Echo Bike

20 Air Squat

REST 3 Min

AMRAP 7

15/12 Cal Row

20 Wall Ball 20/14

Rest 3 Min

WORKOUT

For Time:

200 Double Under / / 3 Min of jump rope

Into…

4 Rounds:

10 Strict HSPU / / DB shoulder press

200m Run

5 Wall Walk / / 50ft Handstand Walk

200m Run

Into…

200 Cross Over singles / / 3 Min of Jump Rope

*26 Min Cap

STRENGTH

Every 90 Sec for 15 Min (10 Sets)

1 Power or Squat Snatch

*Start at a light - moderate and build toward a heavy 1 rep for today! (Does not need to be an all time best!)

WORKOUT

3 Sets:

AMRAP 2

5 Power Snatch 75/55

5 Overhead Squat 75/55 (Or Front Squat)

5 C2B Pull Ups / / Pull Ups / / BMU

2 Min RECOVERY Echo Bike / / Row

2 Min Rest

WORKOUT

EMOM 24 (6 Rounds)

Min 1) *Deadlift 225/155

Min 2) 5+ Burpee Box Jump/Step Over 24/20”

Min 3) 15/12 Cal Row

Min 4) REST

*Controlled deadlifts / / these gotta be silent!

STRENGTH (pt. 1)

Every 2 Min for 12 Min (6 sets)

3 Front Squats @ 75% of 1RM

STRENGTH (pt. 2)

Every 2 Min for 12 Min (6 sets)

3 Shoulder Press*

*Use the heaviest weight you can sustain for all 6 sets!

CASH OUT

For Time:

50 Strict Pull Ups

*10 empty bar shoulder presses every time you break on the pull up bar (45/35#)

*10 Min Cap

WORKOUT

Part 1) AMRAP 10

20 Alt. DB Snatch 50/35

15 Box Jump Over (mandatory step down :) 24/20”

REST 5 MIN

Part 2) AMRAP 10

10-20-30-40..+10 Etc.

Wall Ball 20/14

2-4-6-8-10.. +2 Etc.

Wall Walk

REST 5 MIN

Take 10 Min to find a heavy snatch single!

STRENGTH

AMRAP 12 (For Quality)

:10+ L Sit

:20+ Ring Plank

:30/:30 Side Plank

100ft Farmers Carry 

WORKOUT

4 Sets (20 min total time)

As Many Reps in 2 min 30 sec:

6 SandBag Over Shoulder 150/100

8 Bench Press @ 60-70% of 1RM

In Remaining Time Max Reps: BBJO 24/20”

Rest 2 min 30 sec between sets!

WORKOUT

AMRAP 20

15/12 Cal Row

15 Toes to Bar

12/10 Cal Echo Bike

10 Shoulder to Overhead*

*You choose your own weight today, but aim to keep the same weight for entire AMRAP!

CASH OUT

50 Bar or Ring Dips for quality!

*Scale down as needed to achieve 50 reps.

STRENGTH

(Week 4 of 7)

EMOM 6

6 Back Squats

*You choose the weight! Same or slightly heavier than last week.

WORKOUT

EMOM 18 (6 Rounds)

Min 1) 1 Round of Cindy (5/10/15)

Min 2) :30 Double Unders / / Jump rope

Min 3) *Double DB Front Rack Lunges (Step back) 2×50/35#

*You choose the reps for Doubles and Lunges!

WORKOUT

2 Rounds:

20 Alt. SL V Up / / Ab Mat Sit Up

15 RKB Swing 53/35

5 Wall Walks

20 Alt. SL V Up / / Ab Mat Sit Up

15 RKB Swing 53/35

10 Strict HSPU / / Variation / / Hand Release Push Up

20 Alt. SL V Up / / Ab Mat Sit Up

15 RKB Swing 53/35

50ft Handstand Walk / / Handstand Shoulder Taps / / High plank Shoulder Taps

Rest 3 Min Between Rounds!

*22 Min Cap

CASH OUT

EMOM 5

*Toes To Bar

*You choose the reps!

STRENGTH

Every 90 Sec for 15 Min (10 Sets)

1 Clean & Jerk (squat or power clean)

*Start moderate and build toward a heavy 1 rep for today! (Does not need to be an all time best!)

WORKOUT

3 Sets: (18 min total)

AMRAP 2

12 Thrusters 95/65

12 Burpee Over Bar

2 Min Recovery Echo Bike / / Row

2 Min Rest

*aim for 2 Rounds per interval.

*recovery bike or row, should be a consistent effort. Does not need to be intense!

PARTNER WORKOUTS!

*All workouts are teams of 2, YGIG, Alternate FULL Rounds!

PART 1) AMRAP 9 “The Warm Up”

15/12 Cal Row

15 Wall Ball 20/14

REST 5 MIN

Part 2) AMRAP 6 “Partner Ingrid”

3 Power Snatch 135/95 (Comfortable weight)

3 Bar Facing Burpee

REST 5 MIN

PART 3) AMRAP 12 “Strict Diane”

15 Deadlift 225/155 (Moderate weight)

15 Strict HSPU / / Hand release Push Up / / DB Shoulder Press

SKILL

Bar Muscle Up Progressions / / Review

STRENGTH / / Capacity Builder

EMOM 7

*Bar Muscle Ups

WORKOUT

70 Strict Pull Ups / / Bands are okay! / / Ring Rows

*7 DB bench Press every time you come

Off the pull up bar!