OUR WORKOUTS

PARTNER WORKOUT

*Teams of 2,
*YGIG Style, Aim to split reps evenly

“Outlandish”
60-50-40-30-20
Toes to Bar
Wall Ball 30/20 (heavy)
KB Swing 70/53 (heavy)

*40 Min Cap

WORKOUT

For Time:

60 Hang Power Cleans 75/55
40 Burpee Box Jump Over 24/20
60 Front Squat 75/55
40 Pull Ups
60 Push Press 75/55

*28 Min Cap

WARM UP WORKOUT

*Teams of 4! LETS GO!!

AMRAP 7
15 Synchro Air Squat (all 4 athletes move together - make sure someone’s counting!)
10/10 Synchro Alt. DB Snatch (2 athletes move in synch for 10 reps, then the other 2 athletes move together in sync for their 10 reps)
10 Synchro Line Facing Burpees (all 4 athletes move together)

MAIN WORKOUT

*Teams of 2!
*Aim for 2 Rounds!
AMRAP 24
30 Power Clean 155/105 (YGIG Style, Split reps)
10 Synchro Lateral Burpee over Bar
30 Squat Clean 155/105 (YGIG Style, Split reps)
10 Synchro Lateral Burpee over Bar
30 Power Snatch 115/85 (YGIG Style, Split reps)
10 Synchro Lateral Burpee over Bar
30 Squat Snatch 115/85 (YGIG Style, Split reps)

PARTNER WORKOUT

*Teams of 2

Part 1)

*Alternate FULL Rounds
8 Rounds (4 Rounds Each)
30 Crossover Singles / / Single Unders
4 Wall Walk / / Shoulder Tap / / 20ft HSW
20 Alt. SL V Up

Part 2)

*YGIG Style, Split reps evenly
4 Rounds:
50 RKB Swing 70/53
40 Box Step Overs 24/20”
*No rest between part 1 & 2
*32 Min Cap

STRENGTH

Back Squat
3x3 @ 80%

WORKOUT

“Red Dawn”
EMOM 10 (5 Rounds)
Alternate between…
Min 1) 5 Thrusters 135/95 (heavy)
Min 2) *Rope Climbs / / Variation
*You choose the reps on rope climbs!
*Develop and practice the new skill, or build capacity if you already have them!

STABILITY / / STRENGTH

AMRAP 12 (FQ)
5/5 Bottoms up Single Arm KB Press (slow)
5/5 SA DB Bent over row (heavy / slow descents)
:10+ L Sit Hold

WORKOUT

4 Rounds: (24 Min)
AMRepsAP 3
400m Run
50ft Sled Push (heavy)
Max Reps Bench Press 155/95
Rest 3 Min

PARTNER WARM UP WORKOUT

*Teams of 2,
*For fun!
AMRAP 10
30/24 Cal Ski
20 Synchro Ab Mat Sit Ups

MAIN WORKOUT (individual workout!)

AMRAP 20
25 Strict HSPU / / Variation or DB Shoulder Press
30 Box Jump Over 24/20”
30 Deadlift 225/155
25/20 Cal Echo Bike

WORKOUT

5 Rounds:
20 Toes to Bar / / Variation
20/16 Cal Row
20 Wall Ball 20/14
*25 Min Cap

CASH OUT

50 Bar or Ring Dips (for quality)
*10 Min Cap
*Add weight as needed!

PARTNER WORKOUT

*Teams of 2, YGIG style
*Split reps however!

Part 1) 0:00-22:00

AMRAP 22
40 Single Arm DB Hang Clean and Jerk
50/35
50 Sandbag Back Squats 60/40
30 lateral burpee over DB

4 MIN REST 22:00-26:00

Part 2) 26:00-42:00 Partner Pump Session

4 Rounds (16 Min)
:45 Max Rep Strict Pull Up
:15 Transition
:45 Max Rep DB Bench (2x50/35)
2:15 REST!

WORKOUT

Every 6 min for 36 min
Alternate between…
A) 1000m ski
B) 1000m row
C) 2500m echo bike

STABILITY

Part 1) Coach Led banded hip/glute Activation work

Part 2) 3 Rounds:
50ft Sled Drag (slow walk backwards) (heavy)
20 TiB Raises (leaning on wall)
10 Cossack Squats

STRENGTH

Back Squats “Deload week” (allegedly)
4x6 @ 70% of 1RM

WORKOUT

4 Rounds:
20 Overhead Squats 75/55
60 Double Unders

*12 Min Cap

STRENGTH

Every 2 Min for 12 Min
3 Power Cleans @ 65+%
*aim to build each set!

WORKOUT

For Time:
6 Rounds
10 Clean & Jerk 75/55 (light and fast!)
8 Bar Facing Burpee
*15 Min Cap

PARTNER WORKOUT

*Teams of 2, YGIG style
*Alternate FULL rounds!

4 Rounds Each ( 8 total)

20/16 Cal Row
15 DB Bench Press (2x50/35)
100ft Farmers Carry (2x50/35)

POST WORKOUT SKILL

10 Min Coach Led HS Walk Progressions

WORKOUT

2 Rounds:
60 Wall Ball 20/14
30 Toes to Bar / / Variation
40/30 Cal Echo Bike
30 Sandbag Back Rack Back Step Lunges (in place) 60/40#
60 Alt. DB Snatch 50/35
*Rest 3 Min Between Rounds…

*33 Min Cap

PARTNER WORKOUT

*Teams of 2, YGIG style
*Alternate full rounds

For Time: (40 min Cap)
3 Rounds Each (6 total)
10 Deadlift 185/125
30 Air Squats
Into…
4 Rounds Each (8 Total)
5 Squat Snatch 135/95 (scale to power as needed)
50 Double Unders / 1 min jump rope
Into…
5 Rounds Each (10 Total)
10 Clean & Jerks 95/65
10 Lateral Burpees Over Bar

PARTNER WORKOUT

*Teams of 2
AMRAP 8
100ft Sled Push (YGIG style, switching every 100ft)
Max Cal Echo Bike
*Bike stays moving (bike while partner is pushing sled)
*Same format for teams of 3 (if need be)
*keep sled weight light!

POST WORKOUT STRENGTH

(20 minutes)
For Quality:
50 Bar Dips / Ring Dips
Into…
50 Banded Chin Ups (1 Sec hold while chin is over bar, use a thick band) scale to ring rows as needed

CASH OUT

100 Ab Mat Sit Ups

STRENGTH

Every 2 min for 10 min
2 reps of the following complex:
1 power clean + 1 hang power clean
*aim to start and stay within 65%-85% of 1RM
*Speed underneath is today’s emphasis!

WORKOUT

For Time:
*Partition anyway
1 Mile Run
400m Walking Lunges (don’t let your knee hit the concrete)

22 min cap

WORKOUT

EMOM 28
Alternate between…
Min 1) *Hand Release Push Ups
Min 2) *Cal Ski
Min 3) *Toes to Bar
Min 4) *Cal Row
*You choose the reps
*Make it a point to reduce effort on movements that Are your “strength” , and apply more effort on “weakness” movements!

STRENGTH

Back Squat
1×1 @90%
Then…
5×3 @80%

WORKOUT

“Fran”
For Time:
21-15-9
Thruster 95/65
Pull Ups
*10 Min Cap

STRENGTH

Shoulder Press
2x8 @ 77% of 1RM
2x6 @ 82%
1x4 @ 87%
*new set every 2:30

WORKOUT

3 Rounds:
10 Double DB Snatch (2x35/25)
10 Lateral Burpee over DB’s
5 Wall Walks
Into…
3 Rounds:
10 Double DB Hang Clean & Jerk (2x35/25)
10 Lateral Burpee over DB’s
10 Strict HSPU / / or DB Shoulder Press (2x35/25)
*18 Min Cap