STRENGTH
Every 2 Min for 14 Min (7 sets)
3 Squat Cleans @70+ % of 1RM
WORKOUT
For Time:
100 Bench Press 135/95
*10 Sand Bag, BearHug Squats 100/70 every time you break on the bench!
*12 Min Cap
Read MorePARTNER WARM UP WORKOUT
*Teams of 2
*Alt. Full rounds
8 Rounds (4 Each)
50ft Single DB Overhead walking lunges 50/35
5 Burpee Pull Ups / / C2B
*14 Min Cap
PARTNER WORKOUT
*Teams of 2
*Alternate full rounds with your partner!
20 Rounds: (10 rounds each)
3 Clean and Jerks 155/105 (heavy)
3 Bar Facing Burpees
*12 min Cap
Read MoreSTRENGTH
Every 2 Min for 10 Min (5 Rounds)
*Strict HSPU
*You choose the reps!
PARTNER WORKOUT
*Teams of 2
*YGIG Style
10 Min Max Cal Ski
10 Min Max Cal Echo Bike
10 Min Max Cal Row
Read MoreSKILL
-Rope Climb Technique
CAPACITY BUILDER
AMRAP 10 (For Quality)
2 Rope Climbs / / Variation
20 Box Step Overs 20”/20”
WORKOUT
10-20-30-40
Alt. DB Snatch 50/35
40-30-20-10
Wall Ball 20/14
*50 Crossover Singles after each set of WB’s
Read MoreWARM UP
40-30-20-10
Alt. Single Leg V Ups / / Ab Mat Sit Ups
*100ft KB/DB Farmers Carry (heavy)
*200m Run
*Perform AFTER each set of V Ups
15 Min Time Cap
WORKOUT
Every 2 Min for 16 Min (8 Rounds)
12 DB Bench (2x50/35)
9 Toes to Bar
6 Alt. BearHug Sandbag Lunges (step back) 150/100
Read MoreSTRENGTH
Every 90 Sec for 10 Sets (15 Min)
2 Pause Power Snatches @ 65-75% of 1RM
*Pause for 2 sec in receiving position
STRENGTH (Pt. 2)
Every 2 Min for 6 Sets (12 Min)
3 Overhead Squats
*Choose weight off of feel for this session
WORKOUT
AMRAP 7
12 Power Snatch 75/55
10 Overhead Squats 75/55
8 Lateral Burpee Over Bar
Read MoreWORKOUT
EMOM 20
Min 1: *Air Squats
Min 2: *Power Cleans 135/95
Min 3: *Strict Pull Ups
Min 4 & 5: 400m Run
*You choose the reps!
Read MorePARTNER WARM UP
*Teams of 2, YGIG
100 Power Snatches @ 75/55
*Every 2 Min perform 10 Synchro Burpees with your partner (starting @ 0:00)
*9 Min Cap
MAIN WORKOUT
*Teams of 2,
YGIG, split work evenly
For Time:
40 Clean & Jerks 135/95
2000m Row
30 Squat Cleans 155/105
2000m Row
20 Clean & Jerks 185/125
*Both partners have 7 min to Find a 1RM Clean and Jerk upon finishing!
*25 Min Cap
Read MoreCAPACITY BUILDER
EMOM 10
*Strict Handstand Push Ups
25 Double Unders
*You choose the reps, aim to keep total work time below :40 seconds each round.
PARTNER WORKOUT
*Teams of 2, YGIG style
AMRAP 20
80 Devils Press 35/25
60 DB Front Rack Lunge (in place) 35/25
40 Bar Muscle Ups / / Burpee Pull Ups
100 DB Thrusters 35/25
*Max Cal Echo Bike in remaining time
Read MoreSTRENGTH (Repeat from last week 7/10)
Part 1) 3 Rounds FQ: (7 Min)
10/10 Single Leg Squat (add weight IF needed)
5 Nordic Curls
Part 2) 3 Rounds: (7 min)
10 Alt. Cossack Squat (add weight IF needed)
10 Double DB Sumo Deadlift (moderate)
STRENGTH (pt 2)
Every 90 sec for 10 Rounds (15 min)
1 Squat Clean + 1 Front Squat @ 75+% of 1RM Clean
Read MoreSTRENGTH
Deadlift 6x2 @ 90% of 1RM
*Reps to do not need to be unbroken
WORKOUT
4 Sets: (24 Min)
3 Min Row
3 Min Bike
*Choose your own pace today! (Recovery or Threshold)
Read MoreSTABILITY
AMRAP 7
:10 L Sit
:20 Handstand Hold
:30 Active Hang
STRENGTH
Shoulder Press
7x2 @ 75+% of 1RM
*stay below 85% of 1RM
PARTNER WORKOUT
*Teams of 2
*Alternate every movement
AMRAP 15
15 KB Swing
15 Toes To Bar
50 Double Unders / / 75 Singles
Read MoreWORKOUT
EMOM 40 (10 Rounds)
Alternate between…
Min 1) 12/9 Cal Echo Bike
Min 2) *C2B / / Pull Ups
Min 3) 12/9 Cal Ski
Min 4) 15 Wall Balls 20/14
Read MorePARTNER AMRAP 10
12 Synchro Line Facing Burpees
12 YGIG Sandbag squats 150/100
6 YGIG Rope climbs
REST 2 MIN
Then…
50 Sandbag Ground to over shoulder 150/100
*Performed YGIG Style with a partner
CASH OUT
*Teams of 2, YGIG style
PARTNER AMRAP 15
1000m YGIG Ski
800m YGIG Run
Read MorePARTNER WORKOUT
*Teams of 2
*YGIG style
For Time:
100 DB Push Press (2x50/35)
400ft DB Walking Lunge (2x50/35)
100 Ring Push Ups / / Hand Release Push Ups
100 Weighted box Step Ups 20” (vest or ruck if you have it) aim for 20-30# of added weight
Read MoreSTRENGTH / / CAPACITY BUILDER
40-30-20-10
Ab Mat Sit Ups
*15 Toes to Bar After Each Set
15 Min Cap
WORKOUT
For Time:
25-20-15-10
Power Snatch 75/55
*50 Double Unders After Each Set
12 Min Cap
Read MoreSTRENGTH
Part 1) 3 Rounds FQ: (7 Min)
10/10 Single Leg Squat (add weight IF needed)
5 Nordic Curls
Part 2) 3 Rounds: (7 min)
10 Alt. Cossack Squat (add weight IF needed)
10 Double DB Sumo Deadlift (moderate)
Part 3) Take 10 Min to build to a heavy single back squat rep!
WORKOUT
AMRAP 12
20/16 Cal Row
10 Back Squats 185/125
Read MoreSTRENGTH (pt. 1)
3 Rounds FQ:
3 Strict C2B / Pull Up (slow tempo if possible)
3 Strict Chin Up (slow tempo)
3 Strict Ring Dips (slow tempo)
*Slow the tempo down before adding more reps, aim for 3-5 sec per rep
STRENGTH (pt. 2)
4 Rounds FQ:
3 Weighted Pull Ups
3 Weighted Bar Dips
*add weight each round if able
WORKOUT
Every 7 Min for 28 Min (4 Rounds)
15 BBJO 24/20
30 Alt. DB Snatch 50/35
20/16 Cal Echo Bike
Read MoreSTRENGTH
Every 2 Min for 12 Min
3 Push Jerks @ 70+% of 1RM
WORKOUT
For Time:
30 Toes to Bar
400m Run
30 Push Jerks 135/95
400m Run
30 Front Squats 135/95
400m Run
30 Toes to Bar
*15 Min Cap
Read MoreSATURDAY WORKOUT
*Teams of THREE!
PARTNER AMRAP 30
80 Cal Echo Bike (YGIG, only 1 partner works at a time)
40 Synchro Air Squats (All 3 partners together)
40 Power Snatch 135/95 (YGIG, only 1 partner works at a time)
200m Run (All 3 partners run together)
*Partition Bike + Snatch reps between all 3 partners.
Read More