OUR WORKOUTS

PARTNER WORKOUT

*Teams of 2

*YGIG (one works, one partner rests)

*Split reps Evenly

AMRAP 20

2-4-6-8-10…

Sandbag Ground to Over Shoulder 150/100

Strict HandStand Push Ups / or / DB Push Press

*every 4 min, starting at 0:00 BOTH partners complete a 400m Run!

“This One Goes to Eleven”

10 Rounds:

11 Wall Balls (heavy ball)

6 Pull Ups

3 Min REST (on your own)

Then…

10 Rounds:

11 V Ups

6 Alt. DB Snatch (Heavy DB)

*”Heavy” will be relative to your baseline.

*If possible, aim to have your wall ball decently close to your pull up system.

36 Min Overall Time Cap

*Aim for sub 16 min for both workouts

SKILL

AMRAP 12 (For Quality)

:15+ L Sit Hold

1 Wall Walk + :10 Hold / or / Wall facing HSPU’s

5/5 Slow Tempo Single Leg Eccentric squat to box / or target

:30/:30 Copenhagen plank

1 min high plank

WORKOUT

5k Row

*26 Min Cap

EMOM 32 (8 Rounds)

Alt. B/t…

Min 1: 5 Deadlifts (moderate weight below 70% of 1RM)

Min 2: *Bar muscle up (you choose the reps/progression)

Min 3: 6+ Burpee Box Jump Over 24/20”

Min 4: :40 Echo Bike (aim for 10/8 Cals or more)

STRENGTH

Alt. Every 90 sec for 5 Rounds (15 minutes)

6 Front Squat

3 Overhead Squat

*choose a weight that you can maintain for all rounds.

*choose your weight based off of your overhead squat.

*if your weight seems “too light” for your front squats add more reps.

STRENGTH (Part 2)

Shoulder Press

7x1

*start your first set @ 80% of 1RM and build / or / maintain over the 7 sets

STRENGTH

EMOM 7

3 Clean & Jerks

*Choose a moderate weight that can be sustained!

PARTNER WORKOUT

*Teams of 2

*Alt. Complete rounds with your partner

10 Rounds (5 Rounds Each)

5 Burpee Pull Ups

20 Wall Ball 20/14

5 Shuttle Runs (1 shuttle run = 50ft)

THE LFCF TRIATHLON

*Last tested 07/22/2022

15 Min Max Distance Row

15 Min Max Distance Echo Bike

15 Min Max Distance Run

*45 minutes of awesomeness!!!!!

WORKOUT

2 Sets:

3 Wall Walk

10/10 Single Arm DB Overhead Lunge (Alt. Legs in place) 50/35

30 Crossovers / / 50 tall slow singles

10/10 Single Arm DB Hang Clean & Jerk 50/35

60 Double Unders / / 120 Fast singles

3 Wall Walks

*8 Min Cap per set

*Target Sub 6 min sets

*2 Min Rest Between sets

PARTNER FINISHER WORKOUT

*Teams of 2

*YGIG Style

AMRAP 14

50 Toes to Bar

50 Strict HSPU

50 Strict Pull Ups

50/40 Cal Echo Bike

STRENGTH / / STABILITY

3 Rounds (15 min)

:20 Hollow Hold

:30 Active Shoulder Hold from pull up bar

:30 Double KB Overhead hold

:40 Ring Plank

*Rest as needed between movements

STRENGTH (Part 2)

Every 90 Sec for 5 Rounds (15 min)

Alternate between…

Set 1: 6 Back Squats

Set 2: 3 Front Squats

*Set 1 + Set 2 = 1 Round

*Aim to use the same weight for both movements and for the entire workout

*choose a moderate weight that will build your squat capacity - NOT drain you for the rest of the week of training!

STRENGTH

Every 90 sec for 7 rounds

2 Hang Power or Squat Snatches

*Start @ 60% and work Up in weight!

WORKOUT

*Retest from 4/20/2023

10 Rounds:

3 Push Jerks*

200m Run

*18 Min Time Cap

*Choose a weight that’s challenging but sustainable for 10 rounds!

WORKOUT

EMOM 30 (10 Rounds)

Alt… B/T

Min 1: *Sandbag Over Shoulder (heavy!)

Min 2: 3 Bench Press @ 70-77% of 1RM

Min 3: 12/10 Cal Echo Bike

PART 1) “Partner ‘ACID BATH’ — Echo Bike Style”

2 Min Max Cal Ski

2 Min Max Cal Row

2 Min Max Cal Echo Bike

PART 2)

“Ingrid”

10 Rounds:

3 Power Snatch 135/95

3 Bar Facing Burpees

STRENGTH

Deadlift

5x1 @85+% of 1RM

*before your 5 working sets, build steadily over 4-7 sets to get up to around 85%

* if you’re feeling run down from this week (or yesterdays C&J’s) consider lighter loads for your sets

*aim for the 5 working sets to be challenging and heavy.

*rest as needed between sets

PARTNER WORKOUT

*Teams of 2

50-40-30-20-10

Bench Press 115/80 (split reps/YGIG style)

100ft Walking Lunge (performed together)

200m Run (performed together)

*19 Min Time Cap

STRENGTH

Tempo Back Squat (2-3 sec descents)

5x5 @ 60-70% of 1RM

*Focus on maintaining proper positioning in the descents / / today is NOT about moving heavy weight!

*review breathing mechanics before your first working set!

STRENGTH PART 2

EMOM 20

1 “Heavy” Clean & Jerk @ 70-80% of 1RM

WORKOUT

EMOM 30 (6 rounds)

Alt. Between…

MIN 1: *Cal Ski

MIN 2: 5+ Box jumps 30/24” (Tall Box)

MIN 3: 6 Alt. Single DB Devils Press 50/35#

MIN 4: *Bar muscle up

Min 5: *Crossover Singles

*You choose the reps!

STRENGTH

AMRAP 12

*rest as needed between movements! These should feel TOUGH!

:40 Ring Plank

:30 Overhead KB Hold

:20 L Sit / or / Variation

1 Wall Walk with :10 hold facing the wall

:30 Active Hang from pull up bar / / Scale Up to L Hang Strict Pull Up if needed!

WORKOUT

4 Rounds:

*New round every 4 Min

30/24 Cal Row (Fast!)

20 Air Squat

10/8 Cal Row (Sprint!)

*aiming for rounds between 2:30-3:00

CASH OUT

EMOM 7

*Toes to Bar

*You choose the reps!

STRENGTH

7x2 Overhead Squat

*Start first set at 60% of 1RM and build over the 7 sets

*stay below 85% of 1RM Overhead Squat

WORKOUT

21-18-15-12

Toes to Bar

Front squat 95/65

*50 Doubles after each set

*19 Min Cap

WARM UP WORKOUT

3 Rounds:

Min 1: 15 KB Swing 53/35

Min 2: 2+ Wall Walks

Min 3: 10 Ring Rows (body parallel to floor)

WORKOUT

5 Rounds:

9 Deadlifts 225/155

7 DB Bench Press (2x50/35)

5 Strict Pull Up / / or 2 Rope Climbs (15ft)

STRENGTH

Back Squats

5x2 @ 85% of 1RM

*Aim for 2:00-2:30 of rest between sets!

WORKOUT

3 Rounds:

*Performed Fight Gone Bad Style / / Each Movement for Max Reps

Min 1: Thruster 95/65

Min 2: Lateral Burpee Over Bar

Min 3: Toes to Bar

Min 4: Cal Ski

Min 5: REST

STABILITY

AMRAP 7

:20 Ring support / / Scale to Ring Plank

:30 Active hang

100ft Farmers carry (DB / / KB)

:30 Double KB Overhead hold

*Aim for 2+ Rounds

AMRAP 7

:30 Glute Bridge Hold

5 Nordic curls

:30 / :30 Copenhagen plank

5/5 Slow ATG Squat (heel elevated)

*Aim for 2+ Rounds

STRENGTH

EMOM 10

4 Alt. Back Rack Lunges (stepping back)

*you choose the weight / / aim to stay at same weight for all 10 rounds

*use a weight that you can recover from in 1-2 days!

STRENGTH (Part 2)

EMOM 10 (5 Rounds)

Alt. B/T…

Min 1: *Strict Pull Ups

Min 2: *Strict Chin Ups / scale up to False grip Ring pull ups!

*You choose the reps