OUR WORKOUTS

WOD

3 Sets: (Each set for time)

*Start a new set every 7 minutes

10-8-6-4-2

Front Squats 95/65#
50-40-30-20-10

Double Unders

WOD

30-20-10

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

15 Weighted Box Step Ups 24/20” 35/25# (2x KB or DB’s)

Rest 5 min (ish)

“Death By” Push Press 115/75#

Choose a weight you can for sure finish round 11 with!

*time cap 17 minutes (AKA 17 Rounds)

WOD

Part 1)

15-12-9

Deadlift 225/155#
Run 200m

Part 2)

40-30-20-10

Wall Ball 20/14#
KB Swing 53/35#

STRENGTH / SKILL

• Mobility

• Empty bar technique work

• Build up to your starting weight for BOTH the clean & jerk and snatch.

WOD

Part 1)

EMOM 10

1 Power Clean & Jerk

*Start with a heavy weight and build over the 10 minute EMOM to a 1RM for the day.

Rest 3 Min Between Parts

Part 2)

EMOM 10

1 Power Snatch

*Start with a heavy weight and build over the 10 minute EMOM to a 1RM for the day.

6 Rounds:

1 Min Max Reps Echo Bike Cals

1 Min Max Reps Toes To Bar

1 Min Max Reps Double Unders / or / Jump Rope

1 Min Rest 

PARTNER WOD

*Teams of 2

*YGIG Style

*Partners Alternate Every Round

AMRAP 30

5 Pull Ups

10 Push Ups

15 Air squats to target (FULL ROM!)

WOD

PART 1)

2 sets of:

2 Rounds

20/15 Cal Bike

20 Alt SL V Ups

Rest 2 minutes between sets

PART 2)

2 Sets:

9-6-3

Power Snatch 135/95

Burpee Box Jump Over 24/20”

Rest 3 min between sets

SUNDAY OPEN GYM STARTS THIS SUNDAY 10AM-12PM

WOD

AMRAP 20

40 Alt. DB Snatch 50/35#

30/24 Cal Row

40 Wall Balls 20/14#

STRENGTH

Push Press 7x3 @ 100% of 1RM Shoulder Press

WOD

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

Bench Press 115/75#
*30 Double Unders AFTER each set of bench press

WOD

10 Rounds 

5 Squat Cleans 135/95

10/7 Echo Bike Cals

*12 Min Target time 

*18 min time cap 

WOD

Part 1)

AMRAP 10 minutes

150ft Farmer carry (2x53/35# KB’s)

15 Push Ups

Part 2)

AMRAP 15

200m Run

21 KB Swings 53/35#

12 Pull Ups

WOD

Every 8 Min for 24 Min Perform:

2 Rounds:

15 Pull Ups

12 Thrusters 75/55#
9 Lateral Burpee over Bar

SNATCH DAY

Part 1)

Snatch High Pull 5x2 @ 65% of 1RM

Part 2)

Snatch Balance 5x2 (No heavier than 65% of 1RM)

*prioritize speed, not weight here.

Part 3)

Power Snatch 10 x 1 @ 70-90% of 1RM Snatch

Part 4)

Snatch Deadlift 3x3 @ 105% of 1RM Snatch

STRENGTH

3 Rounds For Quality

:30sec Chin over bar hold

:30sec Ring plank

:30sec Hand stand hold

:30sec L Sit hold (accumulated time)

WOD

”Diane”

21-15-9

Deadlifts 225/155#
Hand stand push ups / or / DB Push Press

STRENGTH

Back Squat 5 x 3 @ 50-60% of 1RM

Using tempo (3-1-X-1)

WOD

30-20-10

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

Push Jerk 135/95#

WOD

EMOM 32

Alt. between…

Min 1) Double Under (10-70 reps)

Min 2) Toes to Bar (3-15 reps)

Min 3) Cal Row (15/12)

Min 4) Ring Dip or Bar Dip (3-15 reps)

*Choose a challenging, and sustainable Rep scheme that can be maintained for 32 minutes!

STRENGTH

Shoulder Press 7x2 @ 82% of 1RM

WOD

AMRAP 12

12 DB Deadlifts (2x50/35#)

12 DB Push Press (2x50/35#)

12 Box Jump Step Downs 24/20”

WOD

Part 1)

AMRAP 7

20/15 Cal Echo Bike

30 Alt. DB Snatch 50/35#

Rest 3 Min

Part 2)

AMRAP 7
20 Toes to Rings (Using the high Rings)

20 Push Ups

Rest 3 Min

Part 3)

AMRAP 7

30 Wall Balls 20/14#
20 Burpees

Rest 3 Min

WOD

EMOM 30

Alternate Between:

1 Min Cal Row

1 Min Ab Mat Sit - Ups

1 Min Double Unders / or / Jump Rope

* Choose a number of reps each round that can be maintained for 30 minutes!

HEAVY DAY

Part 1)

6 x 3 Weighted Strict Pull Ups

*Rest 60-90 sec B/T sets

*Build to a 3RM Weighted Strict Pull Up if able

Part 2)

Bench Press 5 x 5 @ 72-75% of 1RM

Part 3)

Slow TEMPO Back Rack Step Back Lunges 6 x 4

Tempo: (3-1-3-1)

*Start at a moderate weight and finish heavy!