PARTNER WARM UP
For Quality:
*teams of 2
*YGIG, Style
200 Air Squats
50 Burpee Pull Ups
MAIN WORKOUT (performed individually)
New Round Every 3 min for 12 min (4 Rounds)
In a 2 min window complete:
70 Double Unders / / or Jump Rope
In Remaining time complete max reps of Clean & Jerks*
Rest 1 min
RX Weights:
Round 1: 115/80
Round 2: 135/95
Round 3: 155/105
Round 4: 185/125
PARTNER CASH OUT
8 min Max Cal Echo Bike with a partner
*YGIG style
*score is total calories completed
Read MorePARTNER WORKOUT
*Teams of 2
AMRAP 32
BUY IN: 4000/3200m Partner Row (Split this however you’d like between both partners)
*Scale the row as needed so that it is completed in under 20 min
In remaining time, complete:
AMRAP
6 BBJO 24/20”
12 Toes to Bar
*YGIG Style
*Partners alternate after completing a FULL round
Read MoreSTRENGTH
Pause Front Squats (2 sec hold at bottom)
7x2 @ moderate / heavy
*Go off of feel today, prioritize proper position and a true 2 sec pause over weight!
WORKOUT
For Time:
400m Run
30 Pull Ups
400m Run
60 Front Squats 115/80
400m Run
30 Pull Ups
400m Run
*17 Min Cap
Read MoreSTRENGTH
Push or Split Jerk 7x1 @ 80+% of 1RM
WORKOUT
Hero WOD “DT”
5 Rounds:
12 Deadlifts 155/105
9 Hang Power Clean 155/105
6 Push Jerk 155/105
*14 Min Cap
Read MoreSTRENGTH
Back Squat
5x4 @ 75% of 1RM
WORKOUT
AMRAP 15
21 DB Bench Press (2x50/35)
15 Toes to Bar
200m Run
Read MoreSTRENGTH
Deadlift
5x2 @ 80+% of 1RM
*Aim to stay at or above 80% of 1RM for all sets
*Build up as needed based off of feel
WORKOUT
EMOM 18 (6 Rounds)
Min 1: *Strict HSPU / / Variation
Min 2: :45 Recovery Row
Min 3: 4/4 Sandbag Alt. Reverse Lunge 100/70 (Bag held on shoulder / switch shoulders every 4 reps)
Read MoreSATURDAY WORKOUT
*Grab a partner, Teams of 2
*YGIG Style, split reps as you’d like!
PART 1: PARTNER WORKOUT
50-40-30-20
Thruster 95/65
Pull Ups
*18 Min Cap
REST 5 MIN
PART 2: PARTNER WORKOUT
30-20-10
Power Snatch 135/95
60-40-20
Bar Facing Burpees
*12 Min Cap
Read MorePartner Warm Up Workout
*Teams of 2
*YGIG, Style
AMRAP 10
50 Ab Mat Sit Ups
50 Russian KB Swings 53/35
MAIN WORKOUT
6 Rounds (30 Min Total)
0:00-2:00 400m Run *scale distance as needed
2:00-3:00 12/9 Echo Bike Cal
3:00-4:00 15/12 Cal Row
4:00-5:00 Rest
Read MoreWORKOUT
AMRAP 12
12 BBJO 24/20”
12 Toes To Bar
REST 4 MIN
AMRAP 12
12/9 Cal Ski
4 Sand Bag Over Shoulder 150/100
Read MoreWORKOUT
AMRAP 20
20 Front Squat 95/65
200m Run
20 Push Jerk 95/65
200m Run
20 Power Clean 95/65
200m Run
20 Thruster 95/65
200m Run
(Post WOD) STRENGTH
Every 90 sec for 7 Rounds
1 Clean & Jerk (start heavy and build toward a 1 RM over the 7 rounds!)
Read MoreSTRENGTH
Shoulder Press
4x7 @ 70% of 1RM
WORKOUT
AMRAP 12
4/4, 6/6, 8/8, 10/10, etc. +2 Reps
DB Walking Lunges (2x50/35) *held at side
Strict HSPU / / HSPU / / or Variation
CASH OUT
*Upon finishing the workout;
Complete 10 minutes of movement on any machine (or out running)
Read MoreWORKOUT
For Time
2 Rounds:
500/400m Row
20 Alt DB Snatch 50/35
1000/800m Echo Bike
20 Alt DB Snatch 50/35
Into…
150 Wall Balls 20/14
*30 Min Cap
Read MoreSATURDAY WORKOUT
Part 1)
EMOM 10
40 Doubles (or :20 of jump rope)
3 Clean and Jerks 135/95
*you choose the weight - keep it consistent!
*this is supposed to be about :45 sec of work each interval - scale as needed!
Part 2)
For Time
100 Bench Press 135/95
*Every time you break perform 3 Bearhug Sandbag Squats 100/70#
*15 Min Time Cap
Read MorePARTNER WORKOUT
*Teams of 2
*YGIG Style
AMRAP 10
40/32 Cal Ski
30 Strict Pull Ups
AMRAP 10
40/32 Cal Row
60 Push Ups
AMRAP 10
30/24 Cal Echo Bike
80 Air Squats
Read MoreSKILL
*bar muscle review and scaling options
WORKOUT
30-20-10
Power Snatch 75/55
6-5-4
Bar Muscle Up / / Variation
*11 Min Time Cap
Post Workout STRENGTH
Every 2 Min for 10 Min
2 Overhead Squats
*Starr moderate and build toward what feels heavy!
*Does not need to feel maximal!
Read MoreSKILL
Handstand Push Up Review and Drills
WORKOUT
“Diane”
21-15-9
Deadlifts 225/155
HSPU / / or Variation
*10 min time cap
POST WORKOUT STRENGTH
*Rest at least 5 minutes after “Diane”
*Then spend 7 minutes building to find a heavy 2 Rep Deadlift
Read MoreWORKOUT
4 Sets, New Set every 4 Min (16 min total)
*Each set for time!
5 Burpee Pull Up
10 Alt. DB Hang Clean & Jerk 50/35
20 (10/10) Single Arm Overhead DB Reverse Lunge 50/35
Post Workout STRENGTH
Pause Front Squat
5x2 @ 80% of 1RM Clean
Read MorePARTNER WARM UP - WORKOUT
3000m Row
*Teams of 2,
*Alternate every 500/400m’s
*Perform Push Ups during each of your “Rests”
*You choose the reps of push ups to build your capacity!
*13 Min Cap
WORKOUT
For Time:
30-20-10
Push Press 75/55
KB Swings 53/35
Into…
60 Toes to Bar / / Variation
Into..
30-20-10
Push Press 75/55
KB Swings 53/35
*19 Min Time Cap
Read MorePARTNER WARM UP
Hint: Acid Bath :)
WORKOUT
*Retest from 01/04/2022 & 08/09/2022
3 Rounds:
15 Power Clean 135/95
50 Double Unders
12 Front Squat 135/95
50 Double Unders
9 Squat Clean 135/95
50 Double Unders
*Target: 20 min (Sub 7 min rounds)
*Time Cap: 24 min
Read MoreSNATCH DAY!
Part 1: (Warm Up)
EMOM 9
*use an empty bar or PVC for all reps
EMOM 3
5 Snatch Push Press (off back)
EMOM 3
5 Snatch Balance
EMOM 3
5 “Tall snatch”
Part 2:
EMOM 5
1 Snatch + 1 Hang Snatch
*stay around 60- 70% of 1RM Snatch
REST / SET UP for next EMOM as needed
EMOM 5
1 Snatch Pull + 1 Snatch
*stay around 70-80% of 1RM
REST / SET UP for next EMOM as needed
E90 sec for 5 Sets (7.5min)
1 Snatch around 80+%
*as for choosing weight - go off of all “feel” for all reps / EMOM’s. Aim to move the bar quickly and properly before increasing weight!
Read More