OUR WORKOUTS

WARM UP

AMRAP 15 (For Quality)

*Aim for 3 Rounds

50ft / 50ft DB/KB Suitcase carry

:30/:30 Side Plank

10 90/90 Hip Rotations

10 Glute Bridges

:30/:30 ISO Lunge Hold

1 Min Echo Bike

STRENGTH

EMOM 6

6 Back Squats (Week 3 of 7)

*Same weight as last week or slightly heavier!

WORKOUT

10 Min Max Cal Echo Bike “Test”

*We will test this again in the next few weeks!

*You choose the intensity!

WORKOUT

2 Rounds:

15 Burpee To Target (T2B bar)

30 Ab Mat Sit Ups

30 Toes to Bar

30 V Ups

15 Burpee to Target (T2B bar)

REST 5 Min between rounds!)

*Score is total time with rest!

*25 Min Cap

PARTNER CASH OUT

4 Rounds: (16 min total)

2 Min Max Cal Row

2 Min Rest (while your partner works!)

*Score is total cals at 16 min!

STRENGTH

Every 90 Sec for 15 Min (10 sets)

1 Hang Power Clean + 1 Power Clean

*Start at 65% of 1RM and build toward a heavy!

STRENGTH (pt. 2)

Every 90 Sec for 3 Sets

3 Clean Pull @ 100+% of 1RM

PARTNER WORKOUT

*Teams of 2, YGIG, Alternate movements!

AMRAP 12

10 Russian KB Swings 70/53

15/12 Hand Release Push Ups

10 DB Box Step Overs (2x50/35) 20”

WORKOUT

EMOM 24 (6 Rounds)

Min 1) *Thrusters 95/65

Min 2) *Pull Ups / / C2B Pull Ups

Min 3 & 4) 20/16 Echo Bike

*You choose the reps!

“WARM UP” WORKOUT

CF OPEN 26.1

AMRAP 15

3 Lateral Burpee over DB

3 DB Hang Clean to Overhead 50/35

30ft Walking Lunge

*Add 3 reps each round!

PARTNER WORKOUT

*Teams of 2, Alternate FULL rounds

AMRAP 9

3 Clean & Jerks 225/155 (heavy)

30 Double unders

STABILITY / / WARM UP

AMRAP 16

:10+ L Sit

:30 Active Hang from Pull Up Bar

:10+ Handstand Hold

50ft Farmers Carry (heavy)

50ft/50ft Single Arm Overhead Walk (moderate weight)

PARTNER  WORKOUT

*Teams of 2, YGIG Style, Alternate Full Rounds

AMRAP 12

16 Alt. SL V Ups

8 Burpees

2 Wall Walks / / Variation

STRENGTH

Every 2 Min for 10 min (5 Rounds)

5 Shoulder Press @70-75% of 1RM

WORKOUT

AMRAP 20

5 Bench Press @ 65% of 1RM

10 Alt. DB Snatch 70/50 (heavy)

15 Sandbag Squats 150/100

400m Run

*Target 3+ Rounds

WORKOUT

EMOM 40 (10 Rounds)

Alternate Between…

Min 1) 12/9+ Cal Row

Min 2) *SHSPU / / DB Shoulder Press (heavy)

Min 3) :30+ Double Under / / Jump Rope

Min 4) *Strict Pull Ups

SKILL

EMOM 6 (2 rounds)

Alternate between..

*All reps performed with empty bar

Min 1) :30 Front Rack Hold (full grip) + 3 SOTS Press (from power position)

Min 2) 10 Rack delivery reps + 5 Front Squats

Min 3) 5 Tall Cleans + 5 Power cleans

STRENGTH

5 Sets:

1 Segment Power Clean* + 1 Power Clean + 2 Pause Jerk Dips* @70% of 1RM Clean

*Pause for 3 seconds at knee in the segment clean, and pause for 3 seconds in the jerk dip!

*New set every 2-3 min

STRENGTH (pt. 2)

EMOM 6

6 Back Squats*

*The same or slightly heavier then last weeks squats!

WORKOUT

AMRAP 15

200m Run

15 Toes to Rings / / Variation 

200m Run

15 Ring Push Ups / / Hand Release Push Ups

REST 5 MIN

AMRAP 15

20/16 Cal Echo Bike

15 Alt. Step Back DB Lunges (held at sides) 2x50/35

20/16 Cal Echo Bike

15 DB Push Press (2x50/35)

PARTNER WORKOUT (40 min)

Part 1)

*Teams of 2

AMRAP 10

15 Synchro Lateral Burpees over Bar

40 Clean & Jerks 95/65 (YGIG, split how you’d like)

REST 5 MIN

Part 2)

AMRAP 10

*Teams of 2

*Alternate FULL Rounds

10 Front Squats 115/80

10 Pull Ups / / C2B

REST 5 MIN

Part 3)

AMRAP 10

*Teams of 2

*Alternate FULL Rounds

5 Thruster 135/95

5 Chest to Bar Pull Ups / / Bar Muscle Ups

STABILITY / / ACTIVATION

10 ish Min Coach Led shoulder work!

STRENGTH

Every 2 min for 12 Min (6 sets)

3 Push or Split Jerks @60+% of 1RM

*Start at 60% for your first set and build as able over the 6 sets!

PARTNER WORKOUT

*Teams of 2, YGIG style

*Alternate FULL rounds!

AMRAP 10

8/8 Single Arm DB Push Press 50/35

12 Toes to Bar

STRENGTH 

15 Min to Find a 3RM Deadstop Deadlift

*controlled descents!

WORKOUT

EMOM 18 (6 Rounds)

Alternate between…

Min 1) 10+ DB Bench Press (2x50/35)

Min 2) 10+ RKB Swing 70/53 (heavy!)

Min 3) 50ft+ Walking Lunge (add DB weight as needed)

STABILITY

AMRAP 15 (For Quality)

:20+/:20+ Copenhagen Plank

5/5 Heel elevated ATG Squats (DB held at side IF needed)

:30/:30 Banded Distraction stretch (couch stretch position)

5/5 Singe Leg Double DB Deadlift

WORKOUT

For Time:

100 Double Unders

80/60 Cal Echo Bike

100 Double Unders

120/90 Cal Row

100 Double Unders

*25 Min Time Cap

PARTNER WORKOUT

*Teams of 2, YGIG Style

AMRAP 18

50 DB Thrusters (2x35/25)

40 Pull Ups / / C2B

50 Double DB Hang Snatch (2x35/25)

40 Lateral Burpee over DB

POST WORKOUT STRENGTH

EMOM 6

6 Back Squats 

*The Squat capacity builder cycle begins again!! This is day 1, and this is a post workout strength for a reason! Aim To use a similar starting weight to what you did last summer (if this is your first time, use a moderate / tolerable weight)

*stay at same weight for all sets / / keep them fast!

STRENGTH

Part 1)

Every 2 Min for 12 Min (6 Sets)

3 Overhead Squats @ 60% of 1RM

*Build as able over the 6 sets (go off of feel!)

Part 2)

EMOM 10

2 Power Snatch @ 60+% of 1RM

*Aim to start around 60% add weight as needed! Make sure these feel fast!

Part 3)

Every 90 sec for 6 min (4 sets)

3 Snatch pulls @ 100+% of 1RM Snatch

PARTNER WORKOUT

Part 1)

*Teams of 2, YGIG Style Split reps however!

AMRAP 15

40 Power Cleans 95/65

40 Toes to Bar / Variation

40 Shoulder to Overhead 95/65

40 Air Squat

Part 2)

*Teams of 2, YGIG Style Split reps/distances evenly!

AMRAP 10

10 Front Squat 185/125 (heavy)

50ft Handstand Walk / / 6 Wall Walks

100ft Sandbag Carry (heavy)

SKILL

Bar Muscle Up Drill / Progressions

*This is a good day to default to strength progressions for the following “capacity builder”

CAPACITY BUILDER

Every 2 Min for 8 Min (4 Rounds)

*Bar Muscle Ups

*You choose the reps - if you have them, use these sets to build your capacity.

*if you’re new to them, use this as a practice time!

*if you’re missing the strength for these, hammer the strict progressions!

WORKOUT

EMOM 12 (3 Rounds)

Alternate between…

Min 1) *Strict HSPU / / Strict DB Shoulder Press

Min 2) *DB Step Back lunges DB’s held at side (2x50/35)

Min 3 & 4) 400m Run / or / 300m Run

SKILL

*Coach led empty bar power clean and front squat drills and position work

STRENGTH

Every 90 Sec for 10 Rounds (15 Min)

1 Segment power clean + 2 Front Squats

*Segment clean = 1-2 Sec pause at the knee, then continue the lift.

*Start first set around 65% of 1RM Clean

*Build steadily, and as able over the 10 rounds, but stay below 90% and keep power cleans moving fast!

STRENGTH (pt. 2)

Every 90 Sec for 5 Rounds (7.5 Min)

2 Deadstop Clean Pulls @ 100+% of 1RM Clean

STRENGTH (pt. 3)

4 sets of 3 Jerk Drives @ 80-90% of 1RM Jerk (split or Push)

WARM UP / / ACTIVATION

3 Rounds For Quality

:20/:20 banded hip distraction

:20/:20 Isometric Lunge Hold

5/5 Slow Tempo Banded Hip Flexer Curls

:20 Hollow Hold

STRENGTH

EMOM 6

6 Alt Step Back Lunges (Front Rack)

*You choose the weight

*aim to stay at the same weight for all rounds!

WORKOUT

3 Sets (18 min)

AMRepsAP 3

20/16 Cal Row

Max reps in remaining time…Burpee Box jump over 24/20”

Rest 3 Min