our workouts

WORKOUT

EMOM 25

2 Power Snatch (Moderate weight / / below 75% of 1RM) + 10-20 Double Unders (no more than 15 sec of work!)

*aim to build consistency in good technique with power snatches

*the jump rope is an added “skill” piece and is not the focal point!

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STABILITY

15 Min Knee & Hip Stability session

WORKOUT

30-20-10

Echo Bike Cals (21-15-9 Cals for ladies)

DB Bench Press 50/35

Rest 3 Min

30-20–10

Echo Bike Cals (21-15-9 Cals for ladies)

Pull Ups

*20 min Cap

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WORKOUT

5 Rounds:

200m Run

15 Toes to Bar

200m Run

15 Thrusters 75/55

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HEAVY DAY!

Part 1)

(Session 2 of our DL capacity building cycle!)

Deadlift 8x5 @ 70% of 1RM

*5% Heavier than last time

*if this is your first session use 65% of 1RM!

Part 2)

EMOM 10

3 Push Press @ 105-110%+ of 1RM Shoulder Press

(Or heavier than last session 08/15)

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“Up Hill Both Ways”

*last performed 09/07/21 & 05/27/21 & 04/07/21 & 02/16/22 & 5//25/22

For Time:

2000m Row

4000m Echo Bike

800m Run

1000m Row

2000m Echo Bike

400m Run

*36 Min Time Cap

*Sub 28 Min Target

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WORKOUT

AMRAP 21

18/14 Echo Bike Cal

15 Deadlift 225/155

12 SHSPU / / DB Shoulder Press

9 Strict Pull Ups

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STRENGTH

E2MOM 10 (5 Rounds)

3 Pause Front Squats (2 sec hold at bottom) @ 60+% of 1RM

WORKOUT

27-21-15-9

Cal Row

Front Squat 75/55#

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STRENGTH

EMOM 10

3 Push Press @ 100+% of 1RM Shoulder Press

*this is week 3 of this capacity builder! Aim for slightly heavier than last week.

WORKOUT

“ANNIE + JACKIE”

For Time:

50-40-30-20-10

Double Unders / / Single

Ab Mat Sit Ups

Into…

1000m Row

50 Thrusters 45/35 (Empty Bar)

30 Pull Ups

*20 Min Time Cap

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SKILL

15 Min Bar Muscle Up Practice

WORKOUT

9-6-3

Power Snatch 135/95#

Bar Muscle Up

*10 Min Cap

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STABILITY

4 Rounds For Quality:

5/5 Single leg pause split squat (3 sec hold at bottom)

15 KB Sumo Deadlifts (2 sec slow tempo descent)

:30sec Goblet Squat Hold

WORKOUT

10 Rounds

10/8 Cal Echo Bike

15 Wall Balls 20/14

*23 min Time Cap

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STRENGTH

Part 1)

EMOM 16

Alt. Between…

Min 1) Strict Pull Up

Min 2) DB Push Press 50/35#

Min 3) Strict Ring Dip / / Bar Dip

Min 4) L Sit Hold

*You choose the reps to build your capacity!

Part 2)

(Day 1 of our DL capacity building cycle!)

Deadlift 8x5 @ 65% of 1RM

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PARTNER WORKOUT

LAST PERFORMED 07/05/2022

*Teams of 2

*Alt. each full round

”KITT”

20 Rounds (10 Rounds Each)

6 DB Deadlifts

5 DB Hang Power Cleans

4 DB Front Squats

3 DB Push Press

*200ft DB Farmers Carry

RX = 40/30# DB’s

*choose DB’s that allow you to complete Sub 2 min rounds for ALL rounds!

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WORKOUT

3 Rounds:

2 Min Max Cal Row

1 Min Max Rep Alt. DB Snatch 50/35

1 Min Max Rep Box Jump Over 24/20”

4 Minutes Rest Between Rounds (1:1 Work/Rest)

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WORKOUT

10 Rounds:

200m Run

10 Toes to Bar / or / Variation

10 DB Bench Press (2x50/35)

*30 min cap

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STRENGTH

Part 1)

Every 2 Min for 20 Min (10 Rounds)

1 Power Clean + 1 Hang (Power or Squat) Clean + 1 Jerk @ 70+% of 1RM Clean

Part 2)

4x2 Clean Pull with 4 sec Descent @ 100% of 1RM Clean

*Rest 60-90sec between sets.

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STRENGTH (15 Min Cap)

4 Rounds:

50ft Double DB Overhead or Front Rack Walking Lunge

Max reps Unbroken Pull Ups (Scale as needed to complete 7 or more reps!)

REST 90 Sec B/T Rounds…

WORKOUT

20-18-16-14-12-10-8-6-4-2

Wall Ball 20/14

KB Swing 53/35

*Target 10 Min

*Cap 13 Min

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12 Min WAKE UP WORKOUT

3 Rounds: (For Quality)

1 Min Row

1 Min Air Squat

1 Min Bike

1 Min Burpee

MIDLINE STRENGTH

4 Min Tabata (8 Rounds of :20 on / :10 off)

Single Leg V Ups

Rest 2 Min

4 Min Tabata (8 Rounds of :20 on / :10 off)

Hanging Knee Raises / or / Knee to Elbows

STRENGTH

EMOM 10

3 PUSH Press @ 105-110% of 1RM SHOULDER PRESS (or slightly heavier than last week’s EMOM)

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Partner Warm Up Workout

Partner Style

YGIG

Alternate every round

6 rounds For Quality: (3 rounds each)

10 Alt DB Snatch 50/35

25/25ft Single Arm DB Overhead Walking Lunge 50/35

200m Run

Main Workout

AMRAP 7

3/3, 6/6, 9/9, etc.

Power Snatch 75/55

Lateral burpee over bar

REST 3 MIN

AMRAP 7

3/3, 6/6, 9/9, etc.

Overhead Squat / or / Front Squat 75/55

Cal Bike

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STRENGTH Part 1)

2 Sets:

*New Set Every 7 Min

9-6-3

Strict Pull Up

Strict Ring Dip

*Aim to finish each set in less than 5 min

*Scale this up or down to ensure it’s challenging and a struggle!

STRENGTH Part 2)

Every 2 min for 12 min (6 Sets)

2 PAUSE Back Squats @ 70% of 1RM (2 Sec Hold at bottom)

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MIDLINE STRENGTH
3 Round:

:20 Side plank

:20 Side plank

20 Shoulder tap

:40 sec active hang from pull up bar

:20 sec handstand hold / or / Wall Walk

:10 L Sit hold

STRENGTH

Part 1)

Every :90 sec for 15 min (10 Rounds)

3 Shoulder Press @75-85% of 1RM

REST 3-5 Min b/t Parts…

Part 2)

EMOM 10

3 Push Press @ 100% of SHOULDER PRESS 1RM

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