OUR WORKOUTS

PARTNER WORKOUT

*Teams of 3!

AMRAP 20
60 Pull Ups (YGIG Style - only one works at a time)
20 SYNCHRO Air Squat (all 3 athletes together)
60 Cal Ski (YGIG Style - only one works at a time)
20 SYNCHRO Alt. Step Back Lunges (all 3 athletes together)

THE FINISHER

*Teams of 2, Alternate FULL RoundS

AMRAP 8
3 Power Snatch 135/95
2 Over Head Squat 135/95
1 Squat Snatch 135/95

WORKOUT

Retest: LFCF Benchmark “Barbell Battery in the 1st degree” (Last tested 09/02/25)
EMOM 15
3 Hang Power Clean + 3 Push Press
*use the same weight, and heaviest SUSTAINABLE weight possible for all 90 reps!

PARTNER CASH OUT

AMRAP 15
*Alt. DB Snatch 50/35#
150m Run
*Start at 4 reps and increase by 2 reps each round.
*IE: Partner A does 4 Alt. DB Snatch + 150m Run, partner B does 6 Alt. DB Snatch + 150m Run

CORE STRENGTH

Part 1)
3 Rounds:
:20 Ring Plank
:10 Rest
:20 V Ups
:10 Rest
Part 2)
3 Rounds:
100ft Farmers Carry (heavy)
:10+ L Sit Hold

STRENGTH

Part 1)

Deadlift
3x2 @85-90% of 1RM

Part 2)

Front Squat
EMOM 10
3 Front Squats*
*aim for 60-70% of 1RM

PARTNER WORKOUT

*Teams of 2, YGIG Style
*Every 3 Min, starting at 0:00, perform 4 Wall Walks (2 Each)

AMRAP 30

40 Power Snatch 75/55
40 Box Jump Over 24/20”
40 Toes to Bar / / Variation
40 Clean & Jerk 75/55
40 Lateral Burpee Over Bar

WARM UP / / ACTIVATION

2 Rounds: (For Quality)
:15/:15 Copenhagen Plank
:15/:15 Single Leg Glute Bridge Hold (band optional)
:20/:20 Glute Med. side plank W/ leg lift
5/5 Single Leg Heel Elevated ATG Squat

STRENGTH

Back Squat (18 min)
3x2 @ 90% of 1RM

WORKOUT

15 Min Max Cal Test (1 of 3)
*Option 1) Row
*Option 2) Echo Bike

SKILL / WARM UP

3 Rounds: (For Quality)
:20+ Ring Support Hold
:10+ Handstand Hold / / Variation
:10+ L Hang from Pull Up Bar
200m Run

WORKOUT

EMOM 16 (4 Rounds)
Alt. Between…
Min 1) *Ring Pull Ups / / Chest to Rings
Min 2) :45 Box Step Ups 20”
Min 3) *Ring Dips / / Variation
Min 4) 50 Double Unders

POST WORKOUT STRENGTH

For Time / / Quality: *12 Min Cap
75 Shoulder Press*
*You choose the weight (should be really light compared to your 1RM)
*Aim for near max rep sets, but only rest :30 seconds between sets!

WORKOUT

Part 1)

3 Rounds:
15 Hang Power Clean 135/95
15 Burpees
*10 Min Cap

Part 2)

10-9-8-7-6-5-4-3-2-1
Push Press 135/95 (heavy)
3 Sandbag Over Shoulder 150/100
*15 Min Cap

ACTIVATION

2 Rounds (7 min Cap)
:20 Hollow Hold
:20/:20 Glute Med Side Plank w/ Leg Lift
5 Nordic Curls
:20/:20 Coppenhagen Plank
5/5 Heel Elevated ATG Squat

STRENGTH

Back Squat (25 min)
Spend 10 minutes building to a 1x1 @ 90% of 1RM
Then…
5x3 @ 80-85% of 1RM
*New set every 2:30

CAPACITY BUILDER

EMOM 5
*Toes To Bar
*Choose reps that you can sustain for all 5 minutes!

CORE WARM UP WORKOUT

AMRAP 5
20 Alt. SL V Ups
10 V Ups
10 Burpees

STABILITY

4 Rounds FQ
:30 Ring Plank
100ft DB/KB Farmers Carry (heavy)
5/5 SA KB Bottoms Up Shoulder Press

WORKOUT

2 Rounds:
AMRepsAP 2 Min
15/12 Cal Row
Max Reps Push Ups in remaining time!

Rest 1 Min

AMRepsAP 2 Min
15/12 Cal Ski
Max Reps Push Ups in remaining time!

Rest 1 Min

AMRepsAP 2 Min
12/10 Cal Echo Bike
Max Reps Push Ups in remaining time!

Rest 1 Min

STRENGTH (part 1)

10x2 Power Cleans
*to be performed as singles
*start light, and build toward “heavy” for the day
*18 Min Cap (does not need to be an EMOM!)

STRENGTH (part 2)

Every 90 Sec for 10 sets (15 min)
3 Front Squats @ 70% of 1RM

ACCESSORY CASH OUT

4 Sets of *TEMPO Strict Pull Ups
*FAST concentric, 2 Sec descents
*keep sets between 4 and 8 reps!

PARTNER WORKOUT

*Teams of 2, Alternate FULL Rounds!

AMRAP 14
10 Double DB Hang clean & jerk (2x50/35)
3 Wall Walk
30 Double Under
REST 6 min
*Teams of 2, Alternate FULL Rounds!
AMRAP 14
15 Box Jump Over 24/20”
10 Deadlift 185/125
20 Air Squat

SKILL

*Coach Led Pull Up and C2B Pull UP Progressins

WORKOUT

EMOM 32 (8 Rounds)
Alternate between..
Min 1) 12/10 Cal Echo Bike
Min 2) 50ft DB FR Walking Lunges (2x50/35)
Min 3) 14/12 Cal Row
Min 4) *Pull Ups / / C2B Pull UPs / / Variation

PARTNER WORKOUT

Part 1)

*Teams of 2, YGIG style
6 Min max reps BBJO 24/20”
5 Min max reps Double DB Devils Press (2x35/25)
4 Min max reps DB Box Step Overs 24/20” (2x35/25)
3 Min max reps DB Push Press (2x35/25)

Part 2)

*Teams of 2, Alternate FULL rounds!
AMRAP 14
4 Hang Power Snatch 115/80
20 Double Unders
8 Push Jerks 115/80
20 Double Unders

WORKOUT

AMRAP 10
12 Wall Ball 30/20 (heavy!)
6 Shuttle Runs (25ft down & 25ft back = 1 rep)

REST 10 Min

AMRAP 10

6 Burpee Pull Up (CF Open Standards if possible!)
10/8 Cal Echo Bike

CASH OUT

10 Min Cool down run!

WARM UP

EMOM 9 (3 Rounds)
Alt. Between..
Min 1) 5/5 Single Leg Split Squat Hops!
Min 2) :20 Hollow Hold + :10 Superman hold
Min 3) 1 Wall Walk + Lateral Walk steps (:30 or less of work) you choose the number of steps!

SKILL

*Coach Led BMU Practice / Progressions

EMOM 6
*Bar Muscle Up / / Progression
*this EMOM can be capacity building, more practice time, or even “play time” if needed.

WORKOUT

AMRAP 9
3 Strict HSPU / / Variation / / DB Press
6 KB Swing 53/35
9 Box Jump or Step Over 24/20”
*Low rep scheme today to help develop SHSPU Capacity. (if you're already a SHSPU ninja, consider adding a deficit)

STRENGTH

Part 1)

Back Squat
5x3 @ 80% of 1RM
*New Set every 2 min

Part 2)

EMOM 3
1 clean & jerk @ 60%
Rest 1 min
EMOM 3
1 clean & jerk @ 70%
Rest 1 min
EMOM 6
1 clean & jerk @ 80+%

CASH OUT

10 Min to establish a heavy 1RM Thruster (taken from the floor)
*Does not need to be a new PR!

SKILL

Every 90 sec for 5 Rounds
*Work on a HS hold, Parallette HS Hold, or Freestanding hold
*Aim to work/ be under tension for :30 or less each interval

WORKOUT

3 Rounds For Time / Quality:
Max Reps of consecutive Toes To Rings
50 Box Step Ups 20”
*12 Min Cap

CASH OUT / / STRENGTH

For Time/ Quality:
50 Strict Pull Ups (add weight as needed)

*12 Min Cap

WORKOUT

AMRAP 20
25/20 Cal Row
20 Power Snatch 75/55
15 Overhead Squat 75/55
10 Lateral Burpee Over Bar

POST WORKOUT STRENGTH

Every 2 Min for 8 Min (4 sets)
2 Overhead or Front Squats*
*Build over the 4 to something heavy!

PARTNER WORKOUT

Part 1)

*Alternate Full Rounds
*Teams of 2
6 Rounds Each:

5 Toes to Bar
5 Pull Ups
10 Alt. DB Snatch 50/35
*14 Min Cap

Part 2)

*Alternate Full Rounds
*Teams of 2

AMRAP 21
6 Bar Muscle Up / / Burpee Pull Up
6 Sandbag Over Shoulder 150/100
200m Sandbag Ruck Run 60/40#

ACTIVATION

3 Rounds: (12 min Cap)
25ft Sled Push + 25ft Sled Pull (backwards walk with handles) *You choose the weight.
5 Nordic Curls
50ft/50ft Banded side steps
10+ Double DB Sumo Deadlift (light weight)

CORE STRENGTH

3 Rounds (12 min)
AMRepsAP 2
:30 Regular Plank
Max Reps in remaining time of Ab Mat Sit Ups
Rest 2 Min

MAIN WORKOUT

AMRAP 12
10/10 Step Forward Lunges (in place)
20 Air Squat
10 Alt. Step Back Lunges (in place)
50 Double Unders