OUR WORKOUTS

SKILL

Part 1)

Burgener PVC/empty Bar Warm up

Catalyst PVC/empty Bar Warm up

Part 2)

EMOM 5

4 Empty Bar Tall Snatches (2 Sec Hold in receiving position)

STRENGTH

Part 1) 15 Min

5 Sets of 2 Power Snatch + 1 Heaving Snatch Balance @ 70-75% of 1RM Power Snatch

Part 2) 10 Min

4 Sets of 5 Snatch Push Press (behind the neck) + 2 Overhead Squats @ 65-70% of 1RM Overhead squat

WORKOUT

EMOM 10

4 Power Snatch (Touch And Go) *Keep weight light enough to go unbroken

20 Double Unders

*Perform snatches and DU’s in each minute!

MIDLINE CAPACITY BUILDER

AMRAP 15

:10+ L SIT

15 Toes To Rings 

10 Ring Push Ups / / Hand release push ups

15/12 Cal Echo Bike (light/moderate pace)

PARTNER WORKOUT

*Teams of 2, Alternate FULL Rounds!

8 Rounds For Time (4 Rounds Each)

21 RKB Swings (70/53)

15 Pull Ups / / C2B

200m Run

*25 Min Cap

STRENGTH DAY

Part 1)

1 Segment Clean + 1 Clean (sqt/or/pwr) + 2 Pause Jerk DipS

5 sets of the above complex @ 75% of 1RM C&J

*2 sec pause at knee in “Segment Clean”

*2 sec pause in the bottom of the dip in “Pause Jerk Dips”

Part 2)

Floating Halting Clean Deadlift on Riser (45 or 25# plate)

4x3 @ 85% of 1RM Clean

*Hold bar at upper thigh for 3 secs

Part 3)

Front Squat

4x3 @ 65% of 1RM Front Squat

*Put Max speed on the bar coming up!

PARTNER WARM UP WORKOUT

Modified Everyday Hero Service Cup Workout #2

*Teams of 2, Partners alternate FULL Rounds..

AMRAP 12

20/16 Cal Row

50ft DB Farmers carry (2×50/35)

*Add 50ft each round

MAIN WORKOUT
Everyday Hero Service Cup Workout 4A & 4B

Part 1) 4A

AMRAP 10

5 Hang Clean & Jerks 95/65

10 Back Squats 95/65

15 T2B

Part 2) 4B

10:00-20:00

Find a 1RM Clean

WORKOUT

EMOM 35 (7 Rounds)

Alternate Between..

*For Max Reps… or not!

Min 1) Cal Row

Min 2) Wall Ball 20/14

Min 3) Box Step Overs 24/20” (Chad1000x Prep)

Min 4) Double Under

Min 5) REST

*Go full send on each movement! Or pick two movements where you hold the same reps and let the other movements be a recovery. Or go recovery pace for all 35 minutes! 

STRENGTH (For Quality)

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

Bench Press @ 50-60% of 1RM

Strict Pull Ups

*Stick with the same weight for all 10 rounds

*No need to rush through this! Give your self some rest between sets and build strength!

*18 Min Cap

PARTNER WORKOUT

*Teams of 3!

AMRAP 15

60/48 Cal Ski (Split reps between all partners)

20 Synchro Step Back Lunges (no weight)

60 Double DB Snatch (2x35/25) (Split reps between all partners)

20 Synchro Ab Mat Sit Ups

STRENGTH / / WARM UP

3 Rounds

100ft Farmers Carry walk (heavy KB/DB)

50ft/50ft Single Arm Overhead Walk (KB/DB)

:10+ L Sit

WORKOUT

Retest: LFCF Benchmark “Barbell Battery in the 1st degree”

EMOM 15

3 Hang Power Clean + 3 Push Press

*use the same weight, and heaviest weight possible for all 90 reps!

POST WOD SKILL

7 Min Wall walk / / Handstand + HSW Progressions

SKILL

Empty bar complex for quality

Part 1) burgener snatch warm up

Part 2) catalyst snatch warm up

(tall high pull  / muscle snatch from hip / back squat snatch push press / over) head squat / drop snatch

STRENGTH

6x2 Slow Pull Snatch (3-5 sec pull to mid thigh before adding FULL speed)

*First set starts at empty bar, build steadily, don’t exceed 60% of 1RM (think of these as primer sets)

STRENGTH (Part 2)

Every 90 sec for 15 Min (10 Rounds)

2 Power or Squat Snatches

*start at 60% of 1RM and build to finish around 80% of 1RM

STRENGTH (Part 3)

Floating, Halting Snatch Deadlift on riser

4x3 @ 90% of 1RM

*aim 45-25# Bumper Plate for the riser

STABILITY / / Warm Up

3 Rounds For Quality:

5/5 single leg pause split squats (add weight as needed)

5 Nordic Curls

:20 Hollow Hold

STRENGTH

Back Squat

15 Min to find a heavy 3 RM Back Squat for today

WORKOUT

For Time:

Run 1 Mile

60 Back Squats 135/95

*Partition the work anyway you’d like!

* 17 Min Cap

PARTNER WORKOUT

“Repeat from 05/02/2025” COACH JON GOING AWAY SATURDAY WORKOUT

*Teams of 2

*YGIG Style

For Time:

800m Run (together)

50 Sandbag Ground to Over Shoulder 150/100 (split between partners)

20 Rounds of “Cindy” (alternate FULL rounds with your partner)

150 DB Thrusters (2x35/25#) YGIG Style (75 thrusters each)

*42 min Time Cap

SKILL

Coach Led Rope Climb Review / / Practice

WORKOUT

Every 3 Min for 18 Min (3 Rounds)

Alternate between…

A) 400m Run

B) *Rope Climb / / Progression / / Max Strict Pull Ups

*use this time to practice your rope climb or progression. If you’re seasoned and feel good with the rope climb, push the intensity. If you’re working on technique and consistency use this as practice/ skill building time!

STRENGTH

12 Min to build up to a 3 Rep Max Deadstop Deadlift

WORKOUT

EMOM 28 (7 Rounds)

Min 1) 12/9 Cal Ski

Min 2) 50ft DB Walking Lunge (2x35/25) *held at sides

Min 3) 12/9 Cal Row

Min 4) 15 Wall Balls 30/20 (heavy)

WORKOUT 

Part 1)

Every 2 Min for 12 Min (6 rounds)

6 Power Cleans @ 60-65% of 1RM

*can be singles or touch and go

Part 2)

Every 2 Min for 12 Min (6Rounds)

6 Power Snatches @ 60-65% of 1RM

*Can be singles or touch and go!

WORKOUT

Part 1)

3-6-9-12-15-18-21

Toes to Bar

Push Press 115/85

*18 Min Cap for part 1

4 MIN Rest between parts

Part 2)

3-6-9-12-15-18-21

Back or Front Squat 115/85 (Bar comes from floor)

*12/9 Cal Echo Bike After Each Set

*18 Min Cap for part 2

PARTNER WARM UP WORKOUT

*Teams of 2,

*Alternate FULL rounds

*Warm up intensity!

AMRAP 10

10 V Ups

5 Burpees

15 Squats

50ft Walking Lunge

WORKOUT

*Fight gone bad style, for max reps

3 Rounds:

1 Min Max Reps Overhead Squats 115/85

1 Min Max Reps Bar Facing Burpee

1 Min Max Reps Cal Ski

1 Min Max Reps Clean & Jerks 115/85

1 Min Rest

STRENGTH (pt. 1)

Back Squat

5x2 @ 80-87% of 1RM

*Rest 2-3 min between sets

STRENGTH (pt. 2)

Shoulder Press

5x5 @ 70-75% of 1RM

WARM UP WORKOUT

3 Rounds:

3 Min Row

3 Min Rest

STRENGTH

Every 2 Min for 16 Min (8 Rounds)

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

CASH OUT

EMOM 8

*Strict Pull Ups

*You choose the reps

SHAINA’S BIRTHDAY WORKOUT

PARTNER WORKOUT

*Teams of 2,

*Alternate Full Rounds

8 Rounds (4 Rounds each)

2 Wall Facing HSPU / / Variation

7 Sandbag Squats 150/100

8 Burpee over DB

8 Alt. DB Snatch 70/50 (heavy)

*25 Min Cap

CASH OUT (10 min cap)

88 DB Bench Press (2x50/35)

*every time you break, perform 15 HEAVY KB Swings 70/53

STABILITY

Coach led hip and back stability / activation

STRENGTH

3 Rounds:

10 slow Tempo Ring Rows + :20 Ring Support

50ft Sandbag BearHug carry (heavy)

:10+ Active Hang L Hold

WORKOUT

“The Joker”

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

*12 Min Cap

WORKOUT

*Last tested 06/09/2025 & 02/03/2025

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

*28 Min Cap