STRENGTH
Every 2 Min for 14 Min (7 sets)
3 Tempo Front Squats (3 sec down, fast up!)
*Start your first set at 60% of 1RM and building steadily over the 7 sets - maintaining proper tempo!
STRENGTH (part 2)
Every 90 Sec for 7 sets (10.5 minutes)
2 Squat or Power Snatches @ 70+% of 1RM
*build slowly over the 7 sets or keep the weight the same! Go off of feel!
Read MoreSTABILITY
AMRAP 15 (For Quality) Target: 3 Rounds / / Rest as needed between movements!
25ft/25ft Banded Side Steps
25ft/25ft Banded monster walk
5/5 Single Leg RDL (w/ KB or DB)
10/10 Single Leg ATG Split Squat (add weight as needed / / Heel should be elevated slightly)
10 Cossack Squats (use an upright to hold proper position / / add weight if needed)
PARTNER WORKOUT
*Teams of 2, YGIG Style Alternate FULL rounds!
AMRAP 25
300m/250m Row
15 Deadlifts 185/125
50 Double Unders / / :45 Sec Jump Rope
Read MoreSTABILITY / / MIDLINE STRENGTH
3 Rounds:
:30 Ring Plank / Plank Variation
20 Alt. Single Leg V Ups
:10+ L Sit Hold / Variation
20 Ab Mat Sit Ups
WORKOUT
4 Rounds:
400m Run
20 Pull Ups / / Chest to Bar
*18 Min Cap
CASH OUT
EMOM 5
*Wall Walk / / Variation / / or max distance HS Walk
*you choose the reps!
Read MoreSKILL
*Bar Muscle Up technique, Progression and Practice.
PARTNER WORKOUT
*Teams of 2, YGIG style (Last performed 7/19/2024)
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 MoreHEAVY DAY
Part 1)
Bench Press 4×5 @ 75% of 1RM
Part 2)
Shoulder Press 4×5 @ 75% of 1RM
Part 3)
Front Squat 4×5 @ 75% of 1RM
*take 4-5 min to set up and build up for each part and spend roughly 10 minutes or less on the 4 working sets!
Read MorePARTNER WARM UP WORKOUT
*Teams of 2, YGIG Style, alt. FULL Rounds!
AMRAP 10
10 Pull Ups / / Variation
5 Sandbag Over Shoulder 150/100
10 Box Jump Overs / Step Overs 24/20”
WORKOUT
"The Chief”
*Performed individually :)
5 Rounds:
AMRAP 3 MIN
3 Power Cleans 135/95
6 Push Ups
9 Air Squats
1 Min REST Between Rounds
Read MoreSKILL
EMOM 6 (2 Rounds all with empty bar!)
Min 1) 7 Jefferson presses + 7 Rack Deliveries
Min 2) 5 Air squats + 5 Back Squats + 5 Front Squats
Min 3) 5 Tall Cleans + 5 Hang Power Cleans
WORKOUT
“Barbell Battery in the 3rd degree” a play on our Benchmark “Barbell Battery in the 1st degree” last performed 09/10/25, 4/15/25, 1/20/25
EMOM 15
3 Hang Power Clean + 3 Front Squats
*use the same weight for all 15 rounds!
CASH OUT
1 Mile Run / walk / Ruck
*cool down intensity, full send, or anything in between!
Read MorePARTNER WORKOUT
*Teams of 2, YGIG, Split reps evenly!
For Time:
160/130 Cal Row
140 Alt. Single Leg V Ups / / Variation
120 Alt. DB Snatch 50/35
100 Lateral Burpee Over DB
*32 Min Cap
CASH OUT
7 Min Handstand Practice!
Read MoreWORKOUT
10 Rounds:
200m Run
3 Push Jerks @ 70% of 1RM (from the floor/pads)
*18 Min Cap
CASH OUT PUMP SESSION
75 Banded Strict Pull Ups
*12 Min Cap
*Use a band / set up that allows for consistent sets of at least 10 reps
Read MoreSTABILITY / / WARM UP
3 Rounds For Quality:
5 Nordic curls
:20/:20 Elevated foot isometric lunge hold (add weight as needed)
5/5 Single Leg RDL (with DB’s)
:10+ L Sit Hold
STRENGTH
Deadlift
5×1 @ 85+% of 1RM (go heavy if possible!)
PARTNER WORKOUT
*Teams of 2, YGIG Style, Alternate FULL Rounds
AMRAP 10
12/10 Cal Echo Bike
50ft Walking Lunge (DB’s Held at sides) 2×50/35
Read MoreWORKOUT
EMOM 40 (10 Rounds)
Alternate between…
Min 1) 10+ DB Bench Press (2x50/35)
Min 2) :30 Double Under / / Jump Rope
Min 3) 5+ Sandbag bearhug Squats 150/100
Min 4) 5+ Burpee Chest to Bar Pull Ups / / Burpee to Target
Read MorePARTNER WORKOUT (20 min)
10 Rounds (5 Each)
*Partners Alternate every round (every 2 min)
AMRepsAP 2
200m Run
In remaining time…Max Reps Power Snatches 115/80
PARTNER PUMP SESSION (Cash Out)
*Teams of 2, Alternate FULL rounds!
AMRAP 10
15 Toes to Rings / / Knee Raises
10 Ring Push Ups / / Hand release Push Ups
Read MoreWORKOUT
Part 1) AMRAP 10
2/2, 4/4, 6/6… etc.
BBJO 24/20”
Chest 2 Bar / / Pull Up / / Jumping Pull Ups
REST 10 Min / Set Up
Part 2)
AMRAP 10
10 Deadlift 185/125
4 Wall Walks / / Variation
Read MoreWORKOUT
LFCF Benchmark “Death Row”
EMOM 20 (10 Rounds)
Alternate between…
Min 1) Max Cal Row
Min 2) Max Burpees
*Score = total reps
POST WORKOUT STRENGTH
Every 2 Min for 10 Min (5 Sets)
3 Back Squats @75-80% of 1RM
Read MorePARTNER STABILITY / / WARM UP
*Partner Style, Alternate movements (only one partner working at a time)
2 Rounds Each (4 Total)
50/50ft Suitcase Carry (heavy)
50/50ft Single Arm DB Overhead Carry (moderate)
:30+ Active hang from Pull Up Bar
:30+ Ring Support Hold or Bar Dip Support
*Partner A does 50/50ft suitcase carry then Partner B does their 50/50ft suitcase carry while partner A rest. Follow this pattern until each partner completes 2 rounds!
*The partner aspect is mainly for “fun” and to keep work / rest ratio 1:1
PARTNER WORKOUT
8 Rounds (4 Rounds Each)
15/12 Cal Echo Bike
15 Hang Clean & Jerks 115/80
*Alternate FULL rounds
*18 Min Cap
CASH OUT
*Upon finishing the partner workout
Spend 7 minutes establishing today’s heavy 1 Rep Max Hang Clean (squat or power)
Read MoreSKILL
Muscle up prep & practice!
WORKOUT
“Almost Nate”
AMRAP 20
4 Bar or ring muscle ups / / pull ups
8 Wall Balls 30/20 (heavy)
12 Russian KB Swings 70/53 (heavy)
Read MoreSTABILITY
AMRAP 12 (For Quality) *Target 3 Rounds
50ft/50ft banded Monster Walk
:20/:20 Copenhagen Plank
:20/:20 Kneeling side plank with Leg Lift
5/5 single leg Heel Elevated ATG Squat
PARTNER WORKOUT
*Teams of 2, Alternate FULL rounds
10 Rounds (5 Rounds each)
15 DB Push Press (2x50/35)
50ft Front Rack DB Lunges (2x50/35)
200m Run
CASH OUT
1 Mile Run / Jog / Ruck / Cool Down
*aim to get some mileage in with or without intensity!
Read MoreWORKOUT
Last Performed on: 10/23/2021, 02/12/2022
1-2-3-4-5-6-7-8-9-10
Power Clean 155/105
After every round of power cleans complete one round of "Cindy"
One Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats
*25 Min Time Cap
Read MoreWORKOUT
EMOM 18 (6 Rounds)
Min 1) 8 Bench Press @ 60-65% of 1RM *Does not need to be UBK
Min 2) :45 Double Under / / Jump Rope
Min 3) :45 Echo Bike
CASH OUT (capacity builder)
EMOM 10
*Strict HSPU / / Variation
Read MoreWORKOUT
For Time:
30 V Ups
30 Toes To Bar
30 Ab Mat Sit Ups
800m Run
30 Ab mat Sit Ups
30 Toes to Bar
30 V Ups
800m Run
30 V Ups
30 Toes To Bar
30 Ab Mat Sit Ups
*24 Min Time Cap
POST WORKOUT STRENGTH
Every 2 Min for 12 Min (6 sets)
1 Squat Clean + 1 Front Squat @ 70-80% of 1RM Clean
Read More