STRENGTH
AMRAP 10 (For Quality)
8 Strict DB Shoulder Press
12 90/90 Rotations (X Over Sym)
4+ Bar or Ring Dips
*Rest as needed between movements!
MAIN WORKOUT
4 sets:
AMRAP 3
30 Double Under
10 Toes to Bar
1 Min Rest
POST WORKOUT STRENGTH
Every 2 Min for 10 min (5 sets)
6 Alternate Step back lunges (bar on back rack)
*You choose the weight!
Read MorePARTNER WORKOUT
Part 1)
*Teams of 2
3 Sets:
3 Min Work / 3 Min Rest
20 Synchro Burpees
In remaining time max reps hang squat cleans 155/105
Part 2)
3 Sets:
3 Min Work / 3 Min Rest
Synchro 300m Run (aim For less than 90sec of running)
In remaining time max reps deadlifts (controlled descents) 225/155
Read MoreWORKOUT
EMOM 32
Alternate between…
Min 1) :45 Row
Min 2) *Strict Pull Ups
Min 3) :45 Echo Bike
Min 4) *Hand Release Push Ups
CASH OUT
7 Min Practice
-HS Hold
-HS Walk
-Wall Walk
Read MoreSTRENGTH
10 Min to find a heavy Deadlift + Clean + Hang Clean + Jerk complex!
HERO WORKOUT “DT”
5 Rounds:
12 Deadlift
9 Hang Power Cleans
6 Push Jerks
RX: 155/105
*15 Min Cap
CASH OUT
300M Walking Lunges :)
Read MoreWORKOUT
Every 2 Min for 20 Min (10 Rounds)
Alternate between…
Odd Rounds: 30 Double Unders + 10 Burpee Pull Ups
Even Rounds: 30 Double Under + 12 Thrusters 95/65
*Aim to have at least :30 sec of rest between rounds!
PARTNER CASH OUT
*Teams of 2, YGIG
For Time:
3000m Row
*Split distance as you’d like!
Read MoreWORKOUT
Every 2 Min for 14 Min (7 Sets)
2 Reps of the following complex
1 Squat or Power Snatch + 1 Overhead Squats
*Choose weight based off of feel today!
SKILL
Bar Muscle Up Technique
WORKOUT
5 Rounds:
400m Run
4 Bar Muscle Ups
8 Alt DB Snatch 70/50 (or something that feels heavy!)
*24 Min Cap
Read MoreSTABILITY
3 Rounds: (For Quality)
:20/:20 Copenhagen plank
5 Nordic Curls
5/5 Slow tempo single Leg DL (w/ a bar - light/moderate weight)
STRENGTH
Part 1)
Deadlift (20 Min Total)
*Set 1 – 5 reps @ 65%
*Set 2 – 3 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 5 reps @ 70%
*Set 5 – 3 reps @ 75%
*Set 6 – 1 rep @ 80%
*Set 7 – 5 reps @ 75%
*Set 8 – 3 reps @ 80%
*Set 9 – 1 rep @ 85%
Part 2)
Push Jerk (15 min)
6x3 @ 65-75% of 1RM
*Go off of feel on these, aim to stay within percentages
Read MoreWORKOUT
AMRAP 18
100 Alt. Single Leg V Up
In remaining time… AMRAP of:
15 Hand Release Push Up
15/12 Cal Echo Bike
20 Air Squat
200m Run
POST WORKOUT STRENGTH
EMOM 10
*Toes to Bar
*You choose the reps
Read MoreSTRENGTH / / STABILITY
AMRAP 10 (For Quality)
3+ Ring or Bar Dips
10 A/T/Y Banded X-over Symmetry
50/50ft Single Arm DB Overhead Carry
WORKOUT
AMRAP 10
20 Sumo Deadlifts
20 Push Press
20 Hang Power Cleans
20 Front Squats
Rx= 95/65
POST WORKOUT STRENGTH
Every 2 Min for 10 Min (5 sets)
3 Front Squats @ 75-80% of 1RM
Read MoreSATURDAY WORKOUT
For Time:
800m Run
30 Clean & Jerks 135/95
800m Run
30 Power Snatch 115/80
800m Run
30 Thrusters 95/65
*30 Min Cap
Read MoreSKILL / / STRENGTH PRIMER
EMOM 3 (Performed with an empty bar)
3 High Hang Snatch + 3 Drop Snatch
Into…
EMOM 3 (Performed with an empty bar)
3 Snatch + 3 Slow Tempo Overhead Squat
STRENGTH
Power or Squat Snatch
*Aim for a new set every 2 min-ish
Set 1) 2 Snatches @ 65-70% of 1RM
Set 2) 2 Snatches @ 70-75%
Set 3) 2 Snatches @ 70-75%
Set 4) 2 Snatches @ 70-75%
Set 5) 2 Snatches @ 75-80%
Set 6) 2 Snatches @ 80%
Set 7) 1 Snatch @ 85+%
Set 8) 1 Snatch @ 85+%
Set 9) 1 Snatch @ 85+%
Set 10) 1 Snatch @ 85+%
Read MoreSKILL
EMOM 12 (4 Rounds)
Min 1) 10/10 Single Leg Split Squat (body weight)
Min 2) 10+ Sumo DB Deadlift (2x50/35)
Min 3) 50ft/50ft Single Arm DB Overhead Carry
PARTNER WORKOUT
*Teams of 2,
*YGIG, Alternate full rounds
AMRAP 18
30/24 Cal Echo Bike
20 Burpees
Read MoreWORKOUT
Part 1)
AMRAP 8
1-2-3-4-5-6…+1
Sandbag Over Shoulder 150/100
50ft DB* Walking Lunge (2x35/25)
*DB’s held at side
REST 4 Min
Part 2)
AMRAP 8
20/16 Cal Row
20 Alt. SL V Up
CASH OUT (For Quality)
3 Rounds:
25 Hand Release Push Ups
10 Crossover Sym. 90/90 Press
Read MoreWORKOUT
LFCF Benchmark “Barbell Battery in the 1st Degree”
*Last performed 01/20/2025
EMOM 15
3 Hang Power Cleans + 3 Push Press
PARTNER CASHOUT
*teams of 2, alternate full rounds.
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
Read MoreSTRENGTH
Front Squat
5x4 @ 70% of 1RM
*2 sec pause in the bottom of the first squat, aim for speed on the last 3 squats of the set.
WORKOUT
EMOM 21 (7 Rounds)
Alternate between…
Min 1) 10+ DB Bench (2x50/35)
Min 2) *Pull Ups
Min 3) 20 Box Step Overs 24/20”
*add vest / weight as needed!
Read MorePart 1) PARTNER WORKOUT
“LFCF Variation of 2025 Age Group Semifinals Workout 1”
*Teams of 2, alternate full rounds
*Start at 1, and add 1 rep each round
AMRAP 12
1/1, 2/2, 3/3, etc… +1
1 Power Clean 185/125
1 Bar Muscle Up / / Variation
*6 Min Rest Between Part 1 & 2
Part 2) PARTNER WORKOUT
*Teams of 2,
*YGIG on snatches, but bike stays moving :)
For Time:
100 Hang Power Snatch 95/65
100/80 Echo Bike Cal’s
*20 Min Cap
Read MoreWORKOUT
EMOM 40 (10 Rounds)
Alternate between…
Min 1) :40 Ski
Min 2) 5+ Sandbag BearHug Squats (heavy)
Min 3) *Toes to Bar
Min 4) 10+ Box Jump Step down 24/20”
Read MoreSKILL
EMOM 6 (2 Rounds)
Alt. Between…
Min 1) Handstand Hold
Min 2) Active Hang
Min 3) Hollow Hold
STRENGTH
Every 90 Sec for 10 Rounds
1-2 Power or Squat Snatches *Aim To start art 65% of 1 RM and build steadily over the 10 sets!
Read MoreSTRENGTH
Every 90 sec for 5 sets
2 Deadstop Deadlifts @75-80% of 1RM
MURPH PREP
4 Sets: (24 min)
:45 Max Reps Ring Push Ups
1:15 Rest
:45 Max Rep Pull Ups
1:15 Rest
2 Min Echo Bike (moderate/recovery pace)
Read MorePARTNER WORKOUT
*Teams of 3!
AMRAP 20
90 RKB Swings 70/53 (Split 3 ways, YGIG)
20 Synchro Air Squats
90 Push Press 95/65 (Split 3 ways, YGIG)
20 Synchro Air Squats
POST WORKOUT STRENGTH
Every 2 min for 6 Sets (12 min)
1-2 Clean & Jerks @ 70+ % of 1RM
*start your first set at or around 70% and build as able toward a heavy single for today!
Read More