Sample Workouts
Lower Body Example
WARM-UP
5 min AMRAP
JR 100, Bike 10/8 cal or Run 200m (once)
Squat 5
Heel 2 Glute 10
Hip Cradle 10
Frankenstein's 10
WEIGHTLIFTING
Heel Elevated front squats
5min to warm-up to the weight you’ll use for working sets of 8 reps, then 10min YGIG
*yes, you may back squat instead of front
METCON
:40/:20 x 4rds
Wall Ball 20/14
MB (shoulder) Reverse Lunge 25/15
BB RDL 95/55
DB Box step-ups 30/20 pair (keep 1 foot on box)
ABS/CORE (partners RT)
Partner 1- Run 200m, JR 100 or Bike 15/12
Partner 2- 12 bodyweight Cossack squat
Wall sit or weight plate heel raise RT
Upper Body Example
WARM-UP
5min AMRAP
Run/Row/Ski 200m or bike 10 cal
Arm swings 10 ea.
Scapular pull-ups 10
Rig/brace pulls 10
Walkout w/push-up 5
WEIGHTLIFTING
:30/:15 x 4rds ea. *stay at each 4 straight sets
Jumping pull-ups
BB landmine 1-arm push-press (90/60- 2 R, 2 L)
DB hammer curl (30/20 pair)
Elevator push-ups (5 second descent)
A New Level (25 min. CAP)
CHIPPER (V-sit for "resting" partner)
100 Ring rows
100 Box decline push-ups
100 Box dips
100 BB Bradford press (55/35lb) front+back=1
100 BB reverse curl
100 BB upright row
*when finished - alternate between wide plank and bicycle crunch :40/:20 when finished until time expires
PARTNER BB120 (AMRAP - Reps)
2 min ea. max reps BB OH press (55/35lb)
Partner 1 goes on odds, partner 2 goes on evens. Combined reps is your team's score.
Conditioning Example
WARM-UP
5min AMRAP
10 cal bike, 200m run or 100 JR (once)
10 windmill
10 hip cradle
10 ea. arm swings
5 walkout into cobra
10 scapular pull-ups
Pearl Cadillac (Time)
10 RFT12 DB deadlift (40/25lb pair)
9 DB hang clean
6 DB push press
3 dual DB devil's press
20 min CAP.
*Ab exercise of choice :30/:30 if when finished early RT
METCON (partners 10 min.)
YGIG 4 rounds each of one of the following:
300m run/row/ski or 23/18 cal air bike
*when finished- YGIG 8 T2B or 16 K2C RT
FINISHER
:30/:15 x 3
Vertical scissor kicks
Spiderman plank