PARTNER WARM UP WORKOUT
Modified Everyday Hero Service Cup Workout #2
*Teams of 2, Partners alternate FULL Rounds..
AMRAP 12
20/16 Cal Row
50ft DB Farmers carry (2×50/35)
*Add 50ft each round
MAIN WORKOUT
Everyday Hero Service Cup Workout 4A & 4B
Part 1) 4A
AMRAP 10
5 Hang Clean & Jerks 95/65
10 Back Squats 95/65
15 T2B
Part 2) 4B
10:00-20:00
Find a 1RM Clean
Read MoreWORKOUT
EMOM 35 (7 Rounds)
Alternate Between..
*For Max Reps… or not!
Min 1) Cal Row
Min 2) Wall Ball 20/14
Min 3) Box Step Overs 24/20” (Chad1000x Prep)
Min 4) Double Under
Min 5) REST
*Go full send on each movement! Or pick two movements where you hold the same reps and let the other movements be a recovery. Or go recovery pace for all 35 minutes!
Read MoreSTRENGTH (For Quality)
1-2-3-4-5-6-7-8-9-10
Bench Press @ 50-60% of 1RM
Strict Pull Ups
*Stick with the same weight for all 10 rounds
*No need to rush through this! Give your self some rest between sets and build strength!
*18 Min Cap
PARTNER WORKOUT
*Teams of 3!
AMRAP 15
60/48 Cal Ski (Split reps between all partners)
20 Synchro Step Back Lunges (no weight)
60 Double DB Snatch (2x35/25) (Split reps between all partners)
20 Synchro Ab Mat Sit Ups
Read MoreSTRENGTH / / WARM UP
3 Rounds
100ft Farmers Carry walk (heavy KB/DB)
50ft/50ft Single Arm Overhead Walk (KB/DB)
:10+ L Sit
WORKOUT
Retest: LFCF Benchmark “Barbell Battery in the 1st degree”
EMOM 15
3 Hang Power Clean + 3 Push Press
*use the same weight, and heaviest weight possible for all 90 reps!
POST WOD SKILL
7 Min Wall walk / / Handstand + HSW Progressions
Read MoreSKILL
Empty bar complex for quality
Part 1) burgener snatch warm up
Part 2) catalyst snatch warm up
(tall high pull / muscle snatch from hip / back squat snatch push press / over) head squat / drop snatch
STRENGTH
6x2 Slow Pull Snatch (3-5 sec pull to mid thigh before adding FULL speed)
*First set starts at empty bar, build steadily, don’t exceed 60% of 1RM (think of these as primer sets)
STRENGTH (Part 2)
Every 90 sec for 15 Min (10 Rounds)
2 Power or Squat Snatches
*start at 60% of 1RM and build to finish around 80% of 1RM
STRENGTH (Part 3)
Floating, Halting Snatch Deadlift on riser
4x3 @ 90% of 1RM
*aim 45-25# Bumper Plate for the riser
Read MoreSTABILITY / / Warm Up
3 Rounds For Quality:
5/5 single leg pause split squats (add weight as needed)
5 Nordic Curls
:20 Hollow Hold
STRENGTH
Back Squat
15 Min to find a heavy 3 RM Back Squat for today
WORKOUT
For Time:
Run 1 Mile
60 Back Squats 135/95
*Partition the work anyway you’d like!
* 17 Min Cap
Read MorePARTNER WORKOUT
“Repeat from 05/02/2025” COACH JON GOING AWAY SATURDAY WORKOUT
*Teams of 2
*YGIG Style
For Time:
800m Run (together)
50 Sandbag Ground to Over Shoulder 150/100 (split between partners)
20 Rounds of “Cindy” (alternate FULL rounds with your partner)
150 DB Thrusters (2x35/25#) YGIG Style (75 thrusters each)
*42 min Time Cap
Read MoreSKILL
Coach Led Rope Climb Review / / Practice
WORKOUT
Every 3 Min for 18 Min (3 Rounds)
Alternate between…
A) 400m Run
B) *Rope Climb / / Progression / / Max Strict Pull Ups
*use this time to practice your rope climb or progression. If you’re seasoned and feel good with the rope climb, push the intensity. If you’re working on technique and consistency use this as practice/ skill building time!
STRENGTH
12 Min to build up to a 3 Rep Max Deadstop Deadlift
Read MoreWORKOUT
EMOM 28 (7 Rounds)
Min 1) 12/9 Cal Ski
Min 2) 50ft DB Walking Lunge (2x35/25) *held at sides
Min 3) 12/9 Cal Row
Min 4) 15 Wall Balls 30/20 (heavy)
Read MoreWORKOUT
Part 1)
Every 2 Min for 12 Min (6 rounds)
6 Power Cleans @ 60-65% of 1RM
*can be singles or touch and go
Part 2)
Every 2 Min for 12 Min (6Rounds)
6 Power Snatches @ 60-65% of 1RM
*Can be singles or touch and go!
Read MoreWORKOUT
Part 1)
3-6-9-12-15-18-21
Toes to Bar
Push Press 115/85
*18 Min Cap for part 1
4 MIN Rest between parts
Part 2)
3-6-9-12-15-18-21
Back or Front Squat 115/85 (Bar comes from floor)
*12/9 Cal Echo Bike After Each Set
*18 Min Cap for part 2
Read MorePARTNER WARM UP WORKOUT
*Teams of 2,
*Alternate FULL rounds
*Warm up intensity!
AMRAP 10
10 V Ups
5 Burpees
15 Squats
50ft Walking Lunge
WORKOUT
*Fight gone bad style, for max reps
3 Rounds:
1 Min Max Reps Overhead Squats 115/85
1 Min Max Reps Bar Facing Burpee
1 Min Max Reps Cal Ski
1 Min Max Reps Clean & Jerks 115/85
1 Min Rest
Read MoreSTRENGTH (pt. 1)
Back Squat
5x2 @ 80-87% of 1RM
*Rest 2-3 min between sets
STRENGTH (pt. 2)
Shoulder Press
5x5 @ 70-75% of 1RM
Read MoreWARM UP WORKOUT
3 Rounds:
3 Min Row
3 Min Rest
STRENGTH
Every 2 Min for 16 Min (8 Rounds)
2 Snatches (power or squat) @70+% of 1RM
CASH OUT
EMOM 8
*Strict Pull Ups
*You choose the reps
Read MoreSHAINA’S BIRTHDAY WORKOUT
PARTNER WORKOUT
*Teams of 2,
*Alternate Full Rounds
8 Rounds (4 Rounds each)
2 Wall Facing HSPU / / Variation
7 Sandbag Squats 150/100
8 Burpee over DB
8 Alt. DB Snatch 70/50 (heavy)
*25 Min Cap
CASH OUT (10 min cap)
88 DB Bench Press (2x50/35)
*every time you break, perform 15 HEAVY KB Swings 70/53
Read MoreSTABILITY
Coach led hip and back stability / activation
STRENGTH
3 Rounds:
10 slow Tempo Ring Rows + :20 Ring Support
50ft Sandbag BearHug carry (heavy)
:10+ Active Hang L Hold
WORKOUT
“The Joker”
10-9-8-7-6-5-4-3-2-1
Deadlift 225/155
1-2-3-4-5-6-7-8-9-10
Toes to Bar
*12 Min Cap
Read MoreWORKOUT
*Last tested 06/09/2025 & 02/03/2025
LFCF Benchmark “Death Wish”
For Time:
21-15-9
Hang Power Snatch 95/65
Lateral Burpee over Bar
21-15-9
Thruster 95/65
Pull Ups
21-15-9
Power Clean 95/65
Push Up
*28 Min Cap
Read MorePARTNER WORKOUT
*Teams of 2.
*Alternate FULL rounds
3 Rounds EACH (6 Total)
21/16 Cal Echo Bike
15 Bar Muscle Up / / Chest to Bar / / Burpee Pull Ups
9 Power Snatch 135/95
Read MorePARTNER WORKOUT
*Teams of 2
*Alternate FULL Rounds with your partner
AMRAP 25
10/10 Single Arm DB Push Press 50/35
15 Toes to Bar
20 Alt. DB Snatch 50/35
25ft/25ft SA Overhead Walking Lunge 50/35
Read MoreSTRENGTH
EMOM 6
6 Back Squat
*Final week of back squats!
*If this is your first session, aim to use 50-60% of 1RM
WORKOUT
Every 3 Min For 24 Min (4 Rounds)
Alternate between…
A) 400m run
B) 20 V Ups + 2 Wall Walks + 10 Burpees
Read More