our workouts

SKILL

Review and practice Strict HSPU technique and scaled variants

PARTNER WORKOUT

*Teams of 2, YGIG style

*Reps do not need to be split evenly!

AMRAP 24

40/32 Cal Echo Bike

40 Strict HSPU

40 Strict Pull Ups

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HEAVY DAY

STRENGTH (pt. 1)

Every 2 Min for 10 Min (5 sets)

4 Hang Squat Cleans @ 65-75% of 1RM Squat Clean

*or slightly heavier than 03/11/24 session

STRENGTH (pt. 2)

Every 90 sec for 12 min (8 sets)

1 power or squat clean @ 70+% of 1RM

*use this session as an opportunity to lift heavy if possible!

STRENGTH (pt. 3)

Every 2 Min for 10 Min (5 sets)

2 Front Squats @ 80+% of 1RM front squat

*or slightly heavier than 03/11/24 session

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SKILL

Review & Practice Rope Climb Technique

WORKOUT

EMOM 28 (7 Rounds)

Alternate between…

Min 1: *Rope Climb / or / Variation

Min 2: :40 Ski (choose target Cals and stay consistent!)

Min 3: 5 Deadlifts @ 70% of 1RM 

Min 4: :40 Double Unders / / Jump Rope

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WORKOUT

Part 1)

AMRAP 7

20/16 Cal Echo Bike

30 Alt. DB Snatch 50/35#

Rest 3 Min

Part 2)

AMRAP 7

20 Toes to Rings 

20 Push Ups

Rest 3 Min

Part 3)

AMRAP 7

30 Wall Balls 20/14

20 Burpees

Rest 3 Min

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SATURDAY WORKOUT

3 Rounds:

*For Max Reps

Min 1) Thrusters 135/95

Min 2) Power Cleans 135/95

Min 3) Echo Bike Cal

Min 4) Chest To Bar Pull Ups

Min 5) Rest

*Score = Total Reps Each Round

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STRENGTH (pt. 1)

4x8 Back Rack Step back lunges (Alternating)

*Keep weight moderate

STRENGTH (pt. 2)

5x3 @ 80% of 1RM

Shoulder Press

CASH OUT

3 sets of Max Rep Banded Strict Pull Ups (use a band that allows for at least 7 or more reps)

*Rest 1-2 Min Between sets

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STRENGTH

Part 1)

4 x 8 Nordic Curls

Part 2)

4 x 5/5 Single Leg Split Squat (weight held at your side)

*Aim to go build over the 4 sets toward moderate - heavy weight!

WORKOUT

LFCF’s Triple Three (Rowing Edition)

*Last performed (on the echo bike) 02/02/2024

For Time:

300 Double Unders (6 min Cap)

2000m Run

120/90 Cal Row

*30 Min Cap

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STABILITY

AMRAP 7 (or 3 rounds, which ever comes first)

:10+ L Sit Hold

:20 Handstand Hold

:30 Ring Plank Hold

WORKOUT

EMOM 21 (7 Rounds)

Alternate Between..

Min 1) 12/9 Cal Echo Bike

Min 2) *Toes to Rings

Min 3) 10+ DB Thrusters (2x35/25)

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STRENGTH (pt. 1)

15 Min to find a heavy 3RM Deadlift for the day

*Does not need to be maximal

STRENGTH (pt. 2)

15 Min to find a heavy 5RM Push Press

*Again does not need to maximal!

CASH OUT

AMRAP 8

20 Ab Mat Sit Ups

100ft KB or DB Farmers Carry (heavy!)

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PARTNER WORKOUT

“Partner Murph”

*Teams of 2

*Grab a partner and take on Murph or a scaled variation!

For Time:

1 Mile Run (Relay / YGIG Style)

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

*40 Min Cap

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CF Games Open Workout 24.3

5 rounds of:

10 thrusters, 95/65
10 chest-to-bar pull-ups

Rest 1 minute

Then…

5 rounds of:

7 thrusters, 135/95
7 bar muscle-ups

Time cap: 15 minutes

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PARTNER WORKOUT

Part 1: (Teams of 2)

200 Cal Ski (Split Cals between partners)

Part 2: (Teams of 2)

300 Cal Row (Split Cals between partners)

*34 Min Overall Time Cap

CASH OUT

4 Min Max Reps Crossover Singles

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WORKOUT

AMRAP 18

10 Front Squat 95/65

200m Run

10 Thruster 95/65

200m Run

Rest 1 Min

10 Front Squat 75/55

10/8 Echo Bike Cal

10 Thruster 75/55

10/8 Echo Bike Cal

Rest 1 Min

CASH OUT

4 Min Max Reps Bar Muscle Ups / or / Pull Up Variation

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WORKOUT

Part 1) EMOM 8 (4 Rounds)

Alt. Between…

Min 1) *HSPU

Min 2) 15 Wall Ball 20/14

2 Min Rest Between Parts

Part 2) EMOM 8 (4 Rounds)

Min 3) *Toes to Bar

Min 4) 50ft Walking Lunge (2x50/35)

CASH OUT

AMRAP 5

10 Box Jump Overs 24/20”

5 Burpee Chest To Bar

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WORKOUT

Every 90 Sec for 15 Min (10 sets total; 5 sets each)

Alternate between..

Odd sets: 4 Hang Squat Cleans @ 60-70% of 1RM Squat Clean

Even Sets: *Chest to Bar Pull Ups

*You choose the reps!

*Hang Squat Cleans do not need to be UBK / / Feel free to build in weight over the 5 sets

POST WORKOUT STRENGTH

Every 2 Min for 10 Min (5 sets)

2 Front Squats @ 80+% of 1RM front squat

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Open Workout 24.2

As many rounds and reps as possible in 20 minutes of:

300-meter row

10 deadlifts 185/125

50 double-unders

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STRENGTH

Part 1)

4 Sets:

8 Nordic Curls

*Rest at least a minute between sets!

Part 2)

4 Sets:

8/8 Single Leg Squats (DB’s at side)

*moderate to heavy

*build over the 4 sets

STRENGTH (pt. 2)

Every 90 Sec for 8 sets

1 Squat Clean

*start around 65-70% of 1RM and build steadily over the 8 sets

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WORKOUT

EMOM 20 (5 Rounds)

Alternate between…

Min 1) 12/9 Cal Ski

Min 2) 5+ Bench 135/95

Min 3) 12/9 Cal Echo Bike

Min 4) 2+ Sandbag Over Shoulder 150/100

CASH OUT

4 Min Max Reps Chest to Bar Pull Ups

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WORKOUT

Every 7 Min for 21 Min (3 Rounds)

40/32 Cal Row

30 Wall Ball 20/14

20 Deadlifts 225/155

*Aim to work less than 5 min each round

CASH OUT

EMOM 15

*Toes to Bar

*You choose the reps and progression!

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WORKOUT

EMOM 24 (6 Rounds)

Alt. Between…

Min 1) :45 Shuttle Runs (CF Open standard)

Min 2) :30 **Wall Walks / / SHSPU

Min 3) :45 Echo Bike

Min 4) :30 **Thruster / / Clean & Jerk 95/65

**Alternate performing wall walks & HSPU variations and Thruster & C&J’s

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