OUR WORKOUTS

STRENGTH

Session #2 of our Deadlift Cycle

Deadlift

6 x 3 @ 80% of 1RM

PARTNER WORKOUT

*Teams of 2, YGIG Style

AMRAP 20

30/24 Cal Echo Bike

30 Burpee Pull Ups

30/24 Cal Echo Bike

100 Double Unders

WORKOUT

AMRAP 15

15 Toes to Rings

200m Run

15 Ring Push Ups

200m Run

POST WORKOUT STRENGTH

Back Squat

5 x 4 @ 70% of 1RM

STRENGTH (Part 1)

Power Snatch:

2x3 at 80% 1RM

2x2 at 85% 1RM

2x1 at 85+% 1RM

Rest as needed between sets/but not more than 2 minutes

Rest / Set Up as needed between parts

STRENGTH (Part 2)

Power Clean:

2x3 at 80% 1RM

2x2 at 85% 1RM

2x1 at 85+% 1RM

PARTNER WARM UP WORKOUT

*Teams of 2, YGIG

*Bike stays working

10 Rounds (5 Rounds Each)

12/9 Cal Echo Bike

10 Toes to Bar

*Aim to do fast sets of Toes to Bar so that you have some rest between rounds

*Once your partner has completed their calories on the echo bike, you begin your next round.

MAIN WORKOUT

For Time:

400m Run

30 Hang Power Clean & Jerk 95/65

70 Double Unders / / Single Unders

400m Run

30 Front Squats 95/65

70 Double Unders

400m Run

30 Snatches 95/65

70 Double Unders

*20 Min Cap

SKILL

10 Min Bar Muscle Up Practice / Skills & Drils

PARTNER WORKOUT

*Teams of 2, YGIG

*Alternate FULL Rounds

AMRAP 25 

9 Bar Muscle Up / / C2B Pull Ups

15 Lateral Box Jump / or / Step Over 24/20”

21 Wall Ball (Heavy!)

STRENGTH (Part 1)

3 Sets of: 2 Hang Clean + 2 Jerks

Into..

2 Sets of: 2 Hang Clean + 1 Jerk

*Start first set at 65% of 1RM C&J

*Build over the 5 sets, but stay below 90%

STRENGTH (Part 2)

5 Sets of: 2 Snatch Balance Into 3 Overhead Squats

*Start light and build in weight over the 5 sets IF able.

STRENGTH (Part 3)

5 sets of 3 Snatch high Pulls @ 100% of 1RM Snatch

WORKOUT

AMRAP 15

15 Thruster 135/95

400m Run

Rest 5 Min

AMRAP 15

15 Toes to Bar

5 Sandbag Ground to over the shoulder 150/100

STRENGTH

(Session #1 of our Deadlift Strength Cycle!!!)

6x2 @ 80% of 1RM

WORKOUT

Every 4 Min for 20 Min (5 Rounds)

2 Min Max Cal Row

2 Min Rest

*Score is your lowest calorie round 

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

PARTNER 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

STRENGTH

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

SKILL

-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

WARM 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

STRENGTH

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

WORKOUT

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!

PARTNER 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

CAPACITY 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

STRENGTH (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

STRENGTH

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)

STABILITY

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