STABILITY
3 Rounds:
4 Back Step Lunges (Back Rack) 4 sec descent
6/6 Single leg split squats (add weight as needed)
8 KB Sumo Deadlift
WORKOUT
“Pacing” (24 min)
3 Min Bike (Mod)
3 Min Row (easy)
2 Min Bike (Fast)
2 Min Row (easy)
1 Min Bike (Fastest)
1 Min Row (easy)
3 Min Bike (easy)
3 Min Row (Mod)
2 Min Bike (easy)
2 Min Row (Fast)
1 Min Bike (easy)
1 Min Row (Fastest)
Read MoreSTRENGTH
Shoulder Press
6x3 @ 80% of 1RM
WORKOUT
10-9-8-7-6-5-4-3-2-1
DB Deadlift (2x50/35)
DB Push Press (2x50/35)
*30 Doubles / / 60 Singles after each set
*15 Min Time Cap
Read MoreWORKOUT
EMOM 24 (6 Rounds)
Min 1) 5+ Reps Overhead Squat 95/65
Min 2) *Strict Pull Ups
Min 3) 12/9 Cal Row
Min 4) *Ring Push Ups
*You choose the reps!
Read MoreCHAD 1000x PREP “warm up”
AMRAP 15
Max Reps Box Step Ups
*You choose the height!
WORKOUT
1-2-3-4-5-6-7-8-9-10
Clean & Jerk 95/65
*After Each set complete one round of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
*25 min time cap!
Read MoreSTABILITY
AMRAP (FOR QUALITY) 12 min
:30/:30 Side plank
5/5 Single Leg Split Squats (add weight via DB’s as needed)
15 KB Sumo Deadlifts (slow eccentric tempo)
:30 Ring Plank
SKILL
10-15 Min Bar Muscle Up Practice / Review
WORKOUT
AMRAP 9
3 Bar Muscle Ups
5 Power Snatches 115/75
7 Front Squats 115/75
Read MoreSKILL
Part 1:
5-10 Min Rope Climb Footwork Practice & Review
Part 2:
“Capacity Builder” EMOM 9 (3 Rounds)
Min 1) *Rope Climb / Practice / footwork / pull to stand
Min 2) *Handstand hold / HS walk / or / Plank
Min 3) Double Under / Jump Rope practice
WORKOUT
AMRAP 12
15/12 Cal Bike
15 Push Press 75/55
15 Push Ups
STRENGTH
Part 1:
EMOM 10
4 Alt. Step Back Lunges (Back rack)
*You choose the weight
*Aim to stay at the same weight for the whole 10 minutes!
Part 2:
5 Sets:
2 Low Hang (bar starts below knee) Power Cleans @ 60-65% of 1RM (With 2 sec pause in receiving position)
5 Sets:
1 Hang Power Clean + 1 Power Clean @ 70-75% of 1RM
CASH OUT
EMOM 5
*Toes to Bar
*Choose the reps and progression to build your capacity!
Every 2 min for 30 min alternate between…
Set 1: (2 minutes)
2 Rounds:
20 Doubles / / 40 Singles
12 Russian KB Swings 53/35 (heavy!)
Set 2: (2 minutes)
2 Rounds:
4 BBJO 24/20”
10 Alt DB Snatch 50/35
Set 3: (2 minutes)
30 Wall Ball 20/14
Read MoreSTRENGTH
Part 1: (15 Min)
Shoulder Press
4 Sets of 7 reps @ 70-75% / or / 2-5lb heavier then 10/24/2022
Part 2: (15 min)
3 Rounds of:
12-9-6-3
Bench Press
*Use a slightly heavier weight for each set!
*The goal is to increase pressing capacity and ability to move different weights
*Make sure to rest enough between sets so that no reps are failed
*Stay below 80% of 1RM
CASH OUT
“For Quality”
AMRAP 7
5/5 DB Bent Over Row (Slow tempo down / / Heavy!)
10 90/90 Press (Crossover Symmetry)
5 Slow Tempo Strict Pull Up (1-2 sec Up / 1-2 sec down)
10/10 Single Arm Banded Rotator Cuff Pull Apart
Read MorePARTNER WORKOUT
AMRAP 35
1000m run (Together)
Into…
4 Rounds: (YGIG Style)
30 Burpee Pull Ups
30 KB Swings 53/35
30 Wall Balls 20/14
Into…
AMRAP with remaining time… (YGIG Style)
200m Run (Together)
30 Toes to Bar / or / Knee Raises / or / Sit Ups
40 Cals on Bike / or / Rower
Read MoreWORKOUT
EMOM 40 (10 rounds)
Min 1) *Sandbag Over Shoulder 150/100#
Min 2) 10+ reps of Weighted Box step ups 20/16” (70/50# = total weight w/ KB or DB’s)
Min 3) *HSPU / Strict HSPU / Def. HSPU / DB shoulder Press
Min 4) :55 sec recovery echo bike (use a pace sustainable for the whole 40 minutes)
*You choose the reps!
Read MoreSTRENGTH / / SKILL
10 Min Review / teaching progressions of:
-Rope Climbs
-Handstand variations/ progressions & regressions
EMOM 12
Alt. Between…
MIn 1) :30+ Sec Ring Support Hold / or / Ring Plank
Min 2) Rope Climb Practice / Rope Pull Ups/ Pull to stands / Leg Wrap Practice
Min 3) HS Hold / Shoulder Taps / HS Walk practice!
Min 4) :10+ sec L- Sit Hold
WORKOUT
10 Rounds:
7 Thrusters 75/55
25 Double Unders
5 Pull Ups / / C2B / / Bar Muscle Ups
*18 min cap!
Read MoreSTRENGTH
Part 1)
EMOM 5
3 Snatch Balances (power or squat receiving position)
*Light/Mod. Weight!
REST & Set Up for part 2
Part 2)
EMOM 5
3 Snatch Push Press (off of back rack)
*Light/Mod. Weight!
REST & Set Up for part 3
Part 3)
EMOM 5
2 Snatch Pulls @ 100% of 1RM Snatch
WORKOUT
Every 3 Min for 5 Rounds (15min)
In 2 minutes, perform:
20/16 Cal Row
Then with remaining time…
Max Reps Power / or / Squat Snatch 135/95
*For experienced athletes this should be moderate - heavy loading
*For athletes newer to the snatch the weight should feel light, and easy to control
REST 1 Min Between Rounds
*Score = total reps of Snatches over the 5 rounds!
Read MoreSTRENGTH
Tempo + Pause Back Squats
10 sets of 3 reps
(3 sec descent + 2 sec hold & FAST on the way up!)
*Start your first set at 50% of 1RM and maintain and/or build slowly over the 10 sets!
*the goal is to maintain the tempo at all cost, NOT move heavy weight!
WORKOUT
LFCF Benchmark Workout
Last retest 06/04/21 (I think?)
“Death Race”
5 rounds:
15/10 Cal Echo Bike
10 Burpees
*Target: sub 7 min!
*Cap: 10 min
Read MoreSTRENGTH
Shoulder Press
Set 1: 5 reps @ 60% of 1-RM
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80-85%
Set 4: 7 reps @ 70-75%
Set 5: 7 reps @ 70-75%
Set 6: 7 reps @ 70-75%
Set 7: 7 reps @ 70-75%
WORKOUT
10-9-8-7-6-5-4-3-2-1
Deadlift 185/125
DB Bench Press (2x 50/35’s)
*17min Time Cap
WARM UP
3 Rounds:
30 Russian Twists
50ft/50ft Suitcase carry
Max time in Hollow Hold
PARTNER WORKOUT
1 min on / 1 Min off (switching with your partner)
*pick up where your partner left off!
AMRAP 24
10 Pull Ups
20 Hand Release Push Ups
30 Thrusters 45/35 (empty bar - no dropping empty bars!)
Read MoreSTRENGTH
AMRAP 12 (For Quality)
*3-10 Ring Dips / or / Bar Dips
*1-10 Strict Ring Pull Ups
10/10 Kneeling Single Arm KB Presses
*1-3 Rope Pull Ups / or / Rope Pull-to-Stand
*Choose a rep range that suites your progression and strength.
*Rest as needed between movements (they should be challenging!!!) as this is a ‘For Quality’ strength session!
WORKOUT
4 Rounds: (12min)
Min 1) Max Reps Alt. DB Snatch 50/35
Min 2) 15 Box Step Ups 24/20”
Min 3) 15/12 Cal Row
*Score = Total DB Snatch Reps
Read MoreSTRENGTH
Every 2 Min for 8 min (4 Rounds)
5 Bench Press @70-75% of 1RM
PARTNER WORKOUT
-YGIG
-Teams of 2
-Split work evenly
AMRAP 18
20 Power Snatch 95/65
30 Burpee Box Jump Over
40 Alt. Lunges in place (Bar on Front rack) 95/65
50/40 Cal Echo Bike
Read MoreSTRENGTH
EMOM 10
7 Front Squats
*use the same weight for the whole EMOM
WORKOUT
AMRAP 10
9 Push Jerks 135/95
15 Toes To Bar
21 Wall Balls 20/14
REST 2 MIN
THEN…
For Time:
20 Push Jerks 135/95
30 Toes to Bar
40 Wall Balls 20/14
*8 min time cap
Read MoreWORKOUT
10 Rounds:
2 Power Cleans @ 80% of 1RM
5 SHSPU / / DB Shoulder Press
10/8 Cal Echo Bike
*Time Cap 21
Read More