STRENGTH
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 70-75%
*Set 5 – 5 reps @ 70-75%
*Set 6 – 5 reps @ 70-75%
*Set 7 – 5 reps @ 70-75%
Rest 2 minutes between sets*
Partner CASH OUT (for quality)
5 Rounds Each: (14 min cap)
20 Weighted Box Step Ups 20” (add weight however you’d like)
*Partner rides echo bike (legs only) while other partner is performing their step ups
Read MoreWORKOUT
“These go to eleven”
AMRAP 11
15 DB Bench (2x50/35)
9 Strict Pull Ups
REST 3 MIN
AMRAP 11
15/12 Cal Echo Bike
30 Russian KB Swings 53/35
REST 3 MIN
AMRAP 11
150m Run
20 Alt. Single Leg V Ups
Read MoreSATURDAY PARTNER WORKOUT
*Teams of 2, YGIG Style
For Time:
3000m Row
200 Double Under
100 Power Snatch 75/55
200 Double Under
2000m Run
*35 Min Cap
CASH OUT
“Death By” Hand Release Push Ups / HSPU Variation
*use a variation to make it at least 7 Minutes!
Read MoreWARM UP / / CHAD 1000X PREP
AMRepsAP 10 Min
Box Step Ups 20”
*Add weight if needed!
PARTNER WORKOUT
*Teams of 2, YGIG
10 Rounds Each:
1 Min Work / 1 Min Rest
In your 1 min work window complete:
3 Bar Muscle Up / Variation / or / Burpee Pull Up
6 Thrusters 95/65
Max Cal Echo Bike in Remaining time
*Score is total Cal’s on the bike
Read MoreSTRENGTH
Part 1)
4 RFQ:
5/5 Single DB Arm Kneeling Press (heavy)
3+ Bar or Ring Dips
:45 KB/DB Farmers Carry (heavy)
Part 2)
Shoulder Press
(9 sets total / / Rest as needed)
*Set 1 – 5 reps @ 65%
*Set 2 – 3 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 5 reps @ 70%
*Set 5 – 3 reps @ 75%
*Set 6 – 1 rep @ 80%
*Set 7 – 5 reps @ 75%
*Set 8 – 3 reps @ 80%
*Set 9 – 1 rep @ 85%
SKILL CASH OUT
7 Min Wall Walk / HS Hold / HS Walk Progressions
Read MoreSTRENGTH (pt. 1)
Deadlift
5x1 @ 90+% of 1RM
*Roughly 40% of athletes who attended Tue 9/24 PR’d their deadlift 1RM (31 athletes PR’d). Heck yeah!! If you missed last Tuesday or didn’t PR, aim to have another go today. If you did PR, aim to use 90% of your new PR # for today’s 5x1.
STRENGTH (pt. 2)
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 70%
*Set 5 – 5 reps @ 70%
*Set 6 – 5 reps @ 70%
*Set 7 – 5 reps @ 70%
*Aim for a new set every 2:00 - 2:30
Read MoreWORKOUT
EMOM 40 (10 Rounds)
Min 1: :40 Row
Min 2: 3+ Sandbag Over Shoulder 150/100
Min 3: :40 Ski
Min 4: *Pull Ups
*Aim for higher numbers on the bag and on pull ups and less effort on our machines today!
Read MoreWORKOUT
PART 1)
30-20-10
DB Reverse Lunges (in Place, DB’s held at your side) 2x50/35
DB Push Press 2x50/35
*10 Min Time Cap
*Aim to challenge yourself with heavier weight today over a faster time. Make it a strength workout!
PART 2)
10 Rounds
10/8 Cal Echo Bike
*Toes to Bar
*You choose the reps on Toes to Bar, but aim for about 50% of your max rep UBK set (or theoretical max)
*17 Min Cap / / Move Fast!
Read MorePARTNER WORKOUT
*Teams of 2
*YGIG
For Time
30 BBJO 24/20”
60 Alt. DB Snatch (heavy)
90 Wall Ball (heavy)
30 Bar Muscle Up / chest to bar
90 Wall Ball (heavy)
60 Alt. DB Snatch (heavy)
30 BBJO 24/20”
*21 Min Cap
CASH OUT CLEAN & JERK LADDER
9 Rounds:
150m Run
1 Clean & Jerk
*Start your first round at 65% of 1 RM and build over the 9 Rounds to finish at a heavy single!
*13 Min Cap
Read MoreSTRENGTH
AMRAP 12 or 3-4 Rounds (For Quality)
:15 L Sit
:45 Ring Plank
1 Min Wall Walk / / HS Walk or Progressions / / weighted overhead carry
:30 Sec Hang / / Chin Over Bar hold
SKILL
Coach Led Snatch Technique
STRENGTH
Every 90 Sec for 15 Min (10 Sets)
1-2 Snatch @ 70+% of 1RM
Read MoreWORKOUT
Part 1)
15-12-9
Push Jerk 155/105
400m Run after each set
*12 Min Cap
Part 2)
“Light Joker”
10-9-8-7-6-5-4-3-2-1
Deadlift 185/125
1-2-3-4-5-6-7-8-9-10
Toes to Bar
*12 Min Cap
Read MorePARTNER WORKOUT
*YGIG style
*Split work however you’d like!
AMRAP 35
100/80 Cal Echo Bike
300ft Single Arm DB Overhead Walking Lunge 50/35#
100/80 Cal Row
150 Air Squats
CASH OUT
5 Min Hip Flexibility / Lower back openers
Read MoreSTRENGTH
Deadlift
5x1 @ 90+% of 1RM
*Take 4-6 sets to get to 90% then if possible, build toward a new 1RM
STRENGTH (pt 2)
Bench Press
(9 sets total / / Rest as needed)
*Set 1 – 5 reps @ 65%
*Set 2 – 3 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 5 reps @ 70%
*Set 5 – 3 reps @ 75%
*Set 6 – 1 rep @ 80%
*Set 7 – 5 reps @ 75%
*Set 8 – 3 reps @ 80%
*Set 9 – 1 rep @ 85%
Read MoreWORKOUT
100 Doubles / 200 Singles (2 min jump rope)
50 KB Swing 53/35
50 Hand Release Push Ups / / HSPU
50 Toes to Bar
50 KB Goblet Squat 53/35
50 Box Step Up 24/20”
100 Doubles / 200 Singles (2 min jump rope)
*18 Min Time Cap
CASH OUT
EMOM 8 (4 Rounds)
Alternate between…
Min 1: *Strict Pull Ups
Min 2: *Strict Chin Ups
Read MorePARTNER WARM UP WORKOUT
*Teams of 2
*Alternate full rounds
Complete 3 Rounds Each:
12 DB Thrusters (2x35/25)
9 Burpee to Target (both hands tap your pull up bar)
6 Chest to Bar Pull Ups / Variation
*13 Min Cap
MAIN PARTNER WORKOUT
*Teams of 2, YGIG Style
*Split barbell reps evenly
For Time:
30 Squat or Power Snatch 115/80
400m Run Together
50 Push Jerks 135/95
400m Run Together
70 Deadlifts 205/145
*18 Min Cap
Read MoreSKILL
Rope Climb Technique
WORKOUT
EMOM 28 (7 Rounds)
Min 1) *Rope Climb / Variation
Min 2) *Sandbag Over Shoulder 150/100
Min 3) :30 Double Under / / Jump Rope
Min 4) 15+ Lateral Box step overs 20”
*You choose the reps of rope climbs & Sandbag Over Shoulder
Read MoreSTRENGTH
Every 2 Min for 12 Min (6 sets)
2 TEMPO Front Squats
*3 sec descent, 2 sec hold, FAST up!
*Start moderate and build toward the heaviest weight you can use with proper tempo!
WORKOUT
“Calling in Thicc today”
For Time:
150 Wall Balls 20/14
1 Mile Run
*Partition reps/distance however you’d like
*20 Min Cap :)
Read MoreSTRENGTH
Deadlift
8x5 @ 80% of 1RM
*Final day of our deadlift capacity builder (not including the next 2 weeks of “testing”)
*AiM to spend 30-40 minutes completing these 8 sets!
Read MorePARTNER WORKOUT
*Teams of 2, YGIG Style
AMRAP 24
30 Strict HSPU / DB Shoulder Press
30 Strict Pull Ups
60 V Ups
60 Cal Row
Read MoreSTRENGTH
Every 2 Min for 16 Min (8 Sets)
2 Clean & Jerks
*Aim to start at 65% of 1RM and build over the 8 sets toward a heavy double for today (does not need to be touch and go)
WORKOUT
Every 4 Min for 20 Min (5 sets)
20/16 Cal Echo Bike
10 Clean & Jerks 95/65
*These clean and jerks should mostly be touch and go! (Aim for 2 or less sets each round)
*Goal: Bike fast, cycle the bar smooth!
*Score for the day is slowest round
Read More