OUR WORKOUTS

SKILL

20 min Bar Muscle Up practice + skills and drills!

WORKOUT

EMOM 15

Min 1) 1 Wall Ball 20/14 + Max Ab Mat Sit Ups

Min 2) 2 Wall Ball 20/14 + Max Ab Mat Sit Ups

Min 3) 3 Wall Ball 20/14 + Max Ab Mat Sit Ups

…and so on…

Min 15) 15 Wall Ball 20/14 + Max Ab Mat Sit Ups

*score = total sit ups in 15 minutes!

STRENGTH

Part 1)

EMOM 10

2 Front Squat + 2 Jerk (Split or Push)

*Aim to stay Between 60-70% of 1RM of Jerk

Part 2)

EMOM 10

4 Front Rack Step Back Lunges

*You choose the weight!

WORKOUT

50/40 Cal Echo Bike Test

*5 Min Time Cap

STRENGTH

Deadlift 8x1

*If all feels good, aim to test your 1RM in the last two sets!

Set 1: 1 rep @ 65%
Set 2: 1 rep @ 70%
Set 3: 1 rep @ 75%
Set 4: 1 rep @ 80%

Set 5: 1 rep @ 85%

Set 6: 1 rep @ 90%

Set 7: 1 rep @ 95%+
Set 8: 1 rep @ 95%+

CORE WORKOUT

(For Quality)

AMRAP 12

30 Ab Mat Ups

40 Alt. Single Leg V Ups

1 Min plank

20 Bird dogs

20 Superman’s

:30 Active hang from pull up bar (hollow pos.)

STRENGTH

Shoulder Press

Set 1: 5 reps @ 60% of 1-RM

Set 2: 3 reps @ 75%

Set 3: 1 rep @ 80-85%

Set 4: 7 reps @ 65-70%

Set 5: 7 reps @ 65-70%

Set 6: 7 reps @ 65-70%

Set 7: 7 reps @ 65-70%

WORKOUT

30-20-10

Pull Ups

Cal Echo Bike (Ladies Cals: 21-15-9)

*Time Cap 9 Min

WORKOUT

Every 7 min For 28 min (4 Rounds)

400m Run

24  Wall Ball 20/14
18 Toes to Bar / or / Variation

12 Power Snatch 95/65

*Target Sub 6 Min rounds

PARTNER WORKOUT

*Teams of 2

*YGIG - Alternate complete rounds of “The Chief”

AMRAP 15

3 Power Cleans 135/95

6 Push Ups

9 Air Squats

REST 5 MIN

AMRepsAP 5 Min

Squat Clean Thruster 135/95

FINAL DEADLIFT CAPACITY SESSION

(Session 6 out of 6!)

DEADLIFT

8 x 5 @ 80% of 1RM

*We are going to use the whole hour to complete the strength session.

*Aim to have 2-3 minutes of rest between sets!

*If you haven’t completed 3 or more of our Deadlift sessions, aim for a lower % for today.

STRENGTH

“Hand Stand Capacity Builder”

Every 2 min for 10 min (5 Rounds)

*HSPU / Strict HSPU / HS Walk / Wall Walk / HS Hold / Plank / DB Shoulder Press

*You choose the variations and reps to meet your goals!

WORKOUT

3 Rounds:

1 Min Toes To Bar

1 Min Double Under

1 Min Alt. DB Snatch 50/35#

1 Min Box Jump Over 24/20”

1 Min Rest

STRENGTH

Take 15 min to build to a heavy 3RM Front Squat

WORKOUT

AMRAP 12

16/12 Cal Echo Bike

12 Overhead / or / Front Squats 75/55

8 Lateral Burpees over bar

STABILITY

3 Rounds For Quality:

:20 Hollow Hold / / Tuck Hold

:20 Side Plank

:20 Side Plank

:20 Handstand Hold

:20 Active Hang Hold

STRENGTH

5 Sets of:

1 Power Clean + 2 PAUSE Push / or / Split Jerks (2 Sec hold in Jerk receiving position!)

*Build in weight over the 5 sets, BUT maintain the 2 sec pause in your jerk!!

*Start your first set around 60% of 1RM C&J

Warm Up Workout

Every 5 Min for 20 Min (4 Rounds)

500m Row

*Start at a warm up speed for first round, and increase in intensity over the 4 rounds

WORKOUT

3 Rounds For Time:

15 Box Jump Over 24/20”
10 Devils Press (2x35/25#)

50ft DB Walking Lunge (2x35/25# farmers carry style)

Rest 1 Min

Score: Total Time

Time Cap: 15 Min

WORKOUT

Part 1)

AMRAP 7

3/3, 6/6, 9/9, etc…

Hang Power Snatch 75/55

Overhead Squat / or / Front Squat 75/55

30 Doubles / / 60 Singles after each set

REST 3 MIN

Part 2)

AMRAP 7

3/3, 6/6, 9/9, etc…

DB Bench Press 50/35

Toes To Rings / or / Variation

REST 3 MIN

Part 3)

AMRAP 7

3/3, 6/6, 9/9, etc…

Echo Bike Cal

Burpee

STRENGTH PART 1

Every 90 Sec for 5 Rounds:

2 Pause Back Squats (3 sec hold at bottom of squat) @ 50-60% of 1RM

*Goal is to strengthen bottom position / and not compromise at all! Use a load that strengthens your bottom position!

STRENGTH PART 2

Every 2 Min for 16 Min (8 sets)

2 Power (or Squat) Cleans + 1 Clean High Pull @ 70-75% of 1RM Clean 

STRENGTH
(For quality)

4 Rounds:

5-10 Strict Ring Dips

5-10 Strict Chin Ups

5/5 Single Arm Shoulder Press (heavy)

*Rest as needed between rounds

WORKOUT

AMRAP 20

500m Row

15 Push Jerk 155/105

400m Run / / if it’s still Smokey 20/15 Cal Bike

15 Chest To Bar Pull Ups

WORKOUT

EMOM 28 (7 rounds)

Min 1) 15 Wall Ball 20/14

Min 2) *Toes To Bar

Min 3) *Double Under / / Jump Rope

Min 4) 15 KB swing 53/35

*Aim to work less than :40 sec for these movements

*Choose a variation and reps that allow for skill improvement / capacity building!

WARM UP

Extra long lower back and deadlift warm up!

HEAVY DAY

Deadlift Capacity (Session 5 out of 6)

8x5 @ 77% of 1RM

*These are getting heavy!! So add more rest if

you need it!

STRENGTH

“HSPU capacity builder”

EMOM 10

*Perform a HS / or / HSPU variant

WORKOUT

EMOM 12 (4 Rounds)

Alt.. Between:

Min 1) Max Rep Front Squat 95/65

Min 2) Max Rep Lateral Burpee Over Bar

Min 3) Max Rep Cal Row

Part 1)

21-15-9

Burpee Pull Ups

400m Run After Each Set

*13 min Cap

Part 2)

For Quality:

-Accumulate 300ft of bear hug sandbag carry 150/100

-Accumulate 2 min in an L-Sit Hold / or / Variation

15 Min Cap

Part 3)

AMRAP 9

10 Pull Ups

15 Hand Release Push Ups

20 Plate Ground To Overhead 45/35#

STRENGTH

EMOM 7

*Toes to Bar 

*You choose the reps!

WORKOUT

AMRAP 15

Max Distance Row

EMOM Complete 10 Wall Balls 20/14

STABILITY

15 Min hip & knee stability session

STRENGTH (HEAVY DAY)

(30 Min)

Deadlift Capacity (Session 4 out of 6)

8x5 @ 75% of 1RM

*These are getting heavy!! So add more rest if

you need it!