OUR WORKOUTS

STRENGTH

12 Minutes to find a heavy 1 rep PUSH Press!

WORKOUT

AMRAP 12

5-10 Strict Pull Ups

200m Run / or / 10/8 Cal Echo Bike

Directly into…

AMRAP 12

30 Air Squat

20/16 Cal Row

WORKOUT

AMRAP 15

20 DB Box Step Overs 20” (2x50/35)

20 Hand Release Push Ups

20 Toes to Bar / / Variation

*Every 2 Min starting @ 0:00 perform 2 wall walks :)

POST WORKOUT STRENGTH

5 Sets:

1 Snatch Lift off (to knee) + 1 Snatch Pull + 1 Pause Snatch (power / or / squat / pause for 1-2 seconds in receiving position)

Set 1- @65% 1RM Snatch

Set 2- @70%

Set 3- @75%

Set 4- @78%

Set 5- @78-82%

HEAVY DAY

Part 1)

Deadlift 

Set 1: 2 Reps @ 65% of 1RM

Set 2: 2 Reps @ 70%

Set 3: 2 Reps @ 75%

Set 4: 2 Reps @ 80%

Set 5: 2 Reps @ 85%+

Part 2)

Back Squat

Set 1: 2 Reps @ 65% of 1RM

Set 2: 2 Reps @ 70%

Set 3: 2 Reps @ 75%

Set 4: 2 Reps @ 80%

Set 5: 2 Reps @ 85%+

Part 3)

Shoulder Press

Set 1: 2 Reps @ 65% of 1RM

Set 2: 2 Reps @ 70%

Set 3: 2 Reps @ 75%

Set 4: 2 Reps @ 80%

Set 5: 2 Reps @ 85%+

*Aim for a new set every 2 min, with a few minutes of set up, rest and build up between parts!

PARTNER WORKOUT

*Teams of 2, YGIG Style!

Part 1) AMRepsAP 10

120/90 Cal Row

Max Reps Alt. SL V Ups

Rest 5 Min Between Parts

Part 2) AMRepsAP 10

150 Wall Ball 20/14

Max Reps Alt. DB Snatch 50/35

Rest 5 Min Between Parts

Part 3) AMRepsAP 10

800m Synchro Run (50/40 Cal Echo Bike)

Max Reps Burpee Pull Ups

WORKOUT

EMOM 28 (7 Rounds)

Alternate between…

Min 1) *Rope Climb / / Variation / / Strict Pull Ups

Min 2) 12/10 Cal Echo Bike

Min 3) *Toes to Bar / / Variation

Min 4) 50 Double Unders / / Jump Rope

PARTNER WORKOUT

*Teams of 2, YGIG style, Alternate Full Rounds!

AMRAP 15

1,2,3,4,5…+1

Squat Snatch 135/95

*150m Run After Each Set

PARTNER MURPH PREP “FINISHER”

*Teams of 2, YGIG style, Alternate Full Rounds!

AMRAP 15

10 Pull Ups

10 DB Bench Press (2x50/35)

10 DB Lunges in place - held at sides (2x50/35)

PARTNER WARM UP WORKOUT

*Teams Of 2, Split Reps evenly if possible, YGIG Style!

AMRAP 10

30/24 Cal Echo Bike

30 Burpees

100 Double Unders / / Jump rope

PARTNER STRENGTH

*partner up to share a bar (if possible)

*partner A does 10 reps, then weight is adjusted for partner B. Partner B does 10 reps while partner A rests.

*this format is repeated until both partners have completed all 6 sets.

*these cleans should all be singles!

2 Sets:

10 Power Cleans @ 60% of 1RM

10 Power Cleans @ 70% of 1RM

10 Power Cleans @ 75-80% of 1RM

STRENGTH / / STABILITY

AMRAP 12 (For Quality)

:30/:30 Copenhagen planks

50ft Banded Monster Walk

25/25ft Banded Side Steps

5/5 Heel elevated ATG Squat

10 Single Leg Squat Progressions / / Box Step Downs (pistols if You have them!)

WORKOUT

EMOM 10 (5 Rounds)

Alt. Between…

Min 1) Max Cal Row

Min 2) Max Reps Front Squat 185/125

*Score is total reps at end of 10 minutes!

COOL DOWN

Hip Flexor / / quad flexibility / / foam rolling 

STRENGTH

Every 2 Min for 12 Min (6 sets)

2 Push or Split jerks 

*Start first set @65% of 1Rm and build steadily over the 6 sets!

WORKOUT

For Time:

10-9-8-7-6-5-4-3-2-1

Push Press 135/95

1-2-3-4-5-6-7-8-9-10

Strict Pull Up

*14 Min Cap

PARTNER WORKOUT

*Teams of 2, Split reps evenly if possible!

For Time:

100 DB Bench (2x50/35)

200ft Bag Carry 150/100

400ft Bodyweight walking lunge 

50 Sandbag Ground to Over Shoulder 150/100

CASH OUT

1 Mile Run (for fun or for time!)

STRENGTH

2 Snatches (power or squat) @ 70% of 1RM of heaviest snatch

2 Snatches (power or squat) @ 75% 

1 Snatch (power or squat) @ 80% 

2 Snatches (power or squat) @ 73%

2 Snatches (power or squat) @ 78%

1 Snatch (power or squat) @ 83%

2 Snatches (power or squat) @ 75%

2 Snatches (power or squat) @ 80%

1 Snatch (power or squat) @ 85%

*All reps should be singles! 

*Aim to perform a new set every :90 sec - 2 minutes!

WORKOUT

4 Sets:

AMRepsAP 2 

15 Overhead Squats 75/55

15 Toes to Bar

Max Wall Walks / / HS walks in remaining time!

REST 2 Min between sets 

*score= total reps of wall walks / / distance handstand walk

WORKOUT

CrossFit Open Workout 26.3

For Time:

2 Rounds

12 Power Cleans 95/65

12 Burpees Over the Bar

12 Thrusters 95/65

12 Burpees Over the Bar

2 Rounds:

12 Power Cleans 115/75

12 Burpees Over the Bar

12 Thrusters 115/75

12 Burpees Over the Bar

2 Rounds:

12 Power Cleans 135/95

12 Burpees Over the Bar

12 Thrusters 135/95

12 Burpees Over the Bar

*16 Min Cap

WARM UP

10 Min on any machine / you choose the intensity!

STABILITY

Part 1)

3 Rounds

10/10 Single Leg Split Squat

10 TEMPO sumo deadlift (light-moderate weight) 2 sec down, fast to stand!

5+ Nordic Curls

Part 2)

3 Rounds

7/7 DB Bent Over Row (moderate-heavy)

25ft/25ft Suit case carry (heavy)

:30/:30 Side Plank

CASH OUT

10 Min on any machine / you choose the intensity!

COOL DOWN

5-10 Min of coach led flexibility or foam rolling!

SKILL / / WORKOUT

2 Rounds: (16 min Total)

Min 1) Wall Walk / / Variation

Min 2) *Echo Bike

Min 3) Strict Wall Facing HSPU / / Box Pike HSPU

Min 4)*Echo Bike

Min 5) Strict HSPU / / Kipping HSPU

Min 6) *Echo Bike

Min 7) Handstand Walk / / Shoulder Taps

Min 8) *Echo Bike

*make this a lower intensity “Skill” session if you’re learning some of these movements for the first time.

*for athletes who have some of these movements, adjust intensity to build your capacity AND still have energy to practice new movements.

*athletes who have capacity in all movements, choose reps that are challenging for the 16 min time frame while staying steady on the echo bike!

POST WORKOUT STRENGTH

12 Min to Build to a heavy 1 rep bench!

*doesn’t need to be a PR.

*use this session as a “check in” for where your top end power is at!

WARM UP WORKOUT

3 Min Row (hard)

3 Min Rest

2 Min Row (moderate)

2 Min Rest

1 Min Row (easy)

WORKOUT

Part 1) 0:00-10:00

LFCF Benchmark “The Joker”

*Partner Style, YGIG, alternate full rounds. 

*Partner A does 10 Deadlifts and 1 T2B, then partner B does 10 DL and 1 T2B, and so on!

For Time:

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 / / Variation

Part 2) 10:00-20:00

*Partner Style, YGIG, alternate full rounds. 

For Time:

5-4-3-2-1

Deadlifts 315/225

10 Bar Facing Burpees

WARM UP WORKOUT

EMOM 12 (4 Rounds)

Min 1) 20+ Air Squat

Min 2) :45 Echo Bike

Min 3) 20+ Ab Mat Sit Ups

WORKOUT

Every 2 Min for 12 Min (6 Rounds)

5 Hang Squat Cleans @ 65-70% of 1RM + 50 Double Unders (:40 Sec of Jump Rope)

CrossFit Open Workout 26.2

LFCF Style

AMRAP 15

80ft Overhead DB Walking Lunge 50/35

20 Alt. Single Arm DB Snatch 50/35

20 Pull Ups / Chest to Bar / Bar Muscle Up / Ring Muscle Up

STABILITY

AMRAP 12 (For Quality)

:30/:30 half kneeling Banded lat stretch (from pull Up bar)

10 90/90 Press (X-over Sym)

50ft/50ft Single Arm DB Overhead Carry (moderate)

:15+ L-Sit

*Rest as needed between movements!

SKILL

Strict HSPU / / Kipping HSPU Review

Every 2 Min for 5 Rounds (10 Min)

*HSPU / / Variation

STRENGTH

Every 2 Min for 5 Rounds (10 Min)

3 Tempo Front Squats @ 60-70% of 1RM

*3 Sec down, FAST up!

WORKOUT

EMOM 40 (10 Rounds)

Alternate between…

Min 1) 15/12 Cal Row (:50 Sec of rowing)

Min 2) *Clean & Jerk 135/95

Min 3) :30 Double Under / / Jump Rope

Min 4) *Pull Ups / C2B / Bar Muscle Up

STRENGTH

Every 90 Sec for 6 Rounds

2 Slow Pull Squat or Power Snatches

*Start light and build off of feel!

PARTNER WORKOUT

*Teams of 2, YGIG Style!

AMRAP 20

40/32 Cal Echo Bike

50 Toes to Bar

60 Alt. DB Snatches 50/35