OUR WORKOUTS

STRENGTH

Take 10 min to build to a heavy 1 Rep Shoulder Press

WORKOUT

PARTNER WORKOUT

*Teams of 2, YGIG Style

AMRAP 25

100/80 Cal Row

100 DB Bench Press (2x50/35)

100 Toes to Bar / / Variation

STRENGTH

Every 2 Min for 10 Min (5 Rounds)

4 Front Squats @ 70-75% of 1RM

WORKOUT

Hero Workout “Daniel”

For Time:

50 Pull Ups

400m Run

21 Thrusters 95/65

800m Run

21 Thrusters 95/65

400m Run

50 Pull Ups

*22 Min Cap

STRENGTH

Every 90 sec for 15 min (10 Rounds)

2 Clean and Jerks

*starts @ 60% of 1RM and build steadily over the 10 rounds

WORKOUT

Every 3 Min for 12 Min (4 Rounds)

15/12 Cal Echo Bike

12 Lateral Burpee over DB’s

9 Hang DB Clean & Jerks (2x50/35)

*Aim to have :20 - :40 of rest for the first 3 Rounds!

PARTNER WORKOUT

-Teams of 2

-YGIG style

-Split Reps evenly

Part 1)

5 Rounds:

30 Toes to Bar

30 Push Ups

Rest between parts will be provided

Part 2)

3 Rounds:

90 Wall Balls 20/14

30 Burpee C2B Pull Ups

SKILL

Review of Rope Climb progressions

Sandbag Over Shoulder Technique

WORKOUT

EMOM 15 (5 Rounds)

Alt. Between…

Min 1) 8 Bench Press @ ~ 65% of 1RM

Min 2) 4 Sandbag Over Shoulder 150/100

Min 3) 2 Rope Climbs 

WORKOUT

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

*24 Min Cap

PART 1)

Retest from July 1, 2022 :)

PART 2)

EMOM 10

*Toes to Bar

*You choose the reps to build your capacity!

STRENGTH

Shoulder Press

5-4-3-2-1

*start your first set of 5 reps at a light/moderate weight

*build steadily over the 5 sets to finish with a heavy single rep

Push Press

5-4-3-2-1

*start your first set of 5 reps at your heaviest shoulder press weight and build over the 5 sets toward a heavy single for the day

STRENGTH (pt. 2)

Every 2 Min for 16 Min (8 Rounds)

1 Snatch + 2 Overhead Squat @ 70-80% of 1RM Snatch

SKILL

Bar Muscle Up Progressions

E90 sec for 5 Rounds

*Bar Muscle Up Progression / Practice

PARTNER WORKOUT

*YGIG Style, Teams of 2

AMRAP 20

30 Strict Pull Ups

50 Wall Balls 20/14

70/55 Cal Row

Part 1) PARTNER WORKOUT

*Teams of 2, YGIG Style

*Share the work as you’d like!

For Time: 0:00-15:00

40 Clean and Jerk 135/95

60 BBJO 24/20”

40 Snatch 135/95

60 BBJO 24/20”

40 Thruster 135/95

*15 Min Cap

Part 2) 15:00-25:00

10 min to find a heavy snatch single for today

Part 3)

*Teams of 2

*YGIG Style, Alternate FULL rounds

AMRAP 10

3 Rope Climbs / Rope Climb Variation / or 10 Burpee Pull Ups

40 Crossover Singles

STABILITY

3 Rounds For Quality:

5 Nordic Curls

10 Banded Glute Bridges

5/5 Single Leg Split Squats (Slow tempo / add weight if needed)

STRENGTH

EMOM 10

3 Back Squats @ 50-60% of 1RM

*these should feel easy to start!

PARTNER CASH OUT

*Teams of 2

6 Rounds (3 rounds EACH)

Partner 1: 400m Run

Partner 2: Max Cal Echo Bike until partner 1 returns.

*repeat this format until each partner has completed 3 rounds (aka a total of 3 400m Runs)

*Scale distance down so that your run does not exceed 2 minutes

*13 Min Time Cap

STRENGTH

4 Rounds For Quality

15 KB Swings 70/53 (heavy!)

10 Bar or Ring Dips

5 TALL Box Jumps (stack plates on a box as needed to create a challenging height)

PARTNER WORKOUT

*Teams of 2, YGIG

*Aim to split reps evenly

AMRAP 15

50/40 Cal Echo Bike

50 Toes to Rings / / Variation

STABILITY / / STRENGTH

Part 1)

EMOM 6 (3 Rounds)

Min 1: *L Sit

Min 2: *Handstand hold

*choose a progression & duration

Part 2)

3 Rounds For Quality

50ft Suitcase Carry (heavy / KB or DB)

50ft Single Arm Overhead Walk (heavy)

Part 3)

6x3 Push Press (heavy / / approx. 80% of 1RM)

WORKOUT

(Part 1)

30-20-10

DB Deadlifts (2x50/35)

*50 Box Step Ups after each set

*11 min time cap

(Part 2)

20:00 min max meters on a machine of your choice

*score = total meters at 20:00

PARTNER WORKOUT (part 1)

With a partner, alt. Full rounds YGIG Style:

10 Rounds total (5 Rounds Each)

10 thruster 95/65

10 Bar facing burpees

10 pull ups

*15 min cap

PARTNER WORKOUT (part 2)

AMRAP 15

*Teams of 2 YGIG style

*Alternate full rounds

2/4/6/8/10 etc. Adding 2 reps every round!

Power or Squat Snatch 135/95

150m Run

WORKOUT

EMOM 28 (7 Rounds)

Alternate between:

Min 1) :40 Ski

Min 2) 12+ DB Box Step Ups 20” (2x50/35)

Min 3) :30 Double Under / / Jump Rope

Min 4) *KB Swing

*You choose the reps & weight!

*Hint: it’s a good day for that heavy KB you’ve always thought about using :)

SKILL

EMOM 3 (w/ PVC or empty bar)

5 Behind the neck snatch grip SOTS press in power or squat receiving position

EMOM 3 (w/ PVC or empty bar)

3 Snatch balances to power or squat receiving position

EMOM 3 (w/ PVC or empty bar)

3-5 Tall snatches landing in either power or squat position

STRENGTH

EMOM 20

2 Power or Squat Snatch

*keep all reps within 5-10% of each other

*build your capacity today!

PARTNER WORKOUT

*Teams of 2

*YGIG style, alternate FULL rounds

AMRAP 25

5 pull up

10 push up

15 air squat

*Starting at 0:00, every 5 min both partners share the work of 10 Sandbag Ground to Over the Shoulder 150/100

WORKOUT

*on a running clock complete:

Part 1) 0:00 - 12:00

40-30-20-10

R KB Swings 53/35

DB Push Press (2x35/25)

*12 Min Cap

Part 2) 12:00-22:00

30-20-10

Bench Press 115/80

100ft DB Walking Lunge w/ DB’s held at side (2x35/25)

*10 Min Cap

Part 3) 22:00-28:00

6 min Max Reps Ab Mat Sit Ups

WORKOUT

“CrossFit Total”

15 Min to find 1RM Back Squat

15 Min to find 1RM Shoulder Press

15 Min to find 1RM Deadlift

*Score is all three lifts added together!