OUR WORKOUTS

WORKOUT

EMOM 32

Alternate between…

Min 1) :45 Row

Min 2) *Strict Pull Ups

Min 3) :45 Echo Bike

Min 4) *Hand Release Push Ups

CASH OUT

7 Min Practice 

-HS Hold

-HS Walk

-Wall Walk

STRENGTH
10 Min to find a heavy Deadlift + Clean + Hang Clean + Jerk complex!

HERO WORKOUT “DT”

5 Rounds:

12 Deadlift 

9 Hang Power Cleans

6 Push Jerks

RX: 155/105

*15 Min Cap

CASH OUT

300M Walking Lunges :)

WORKOUT

Every 2 Min for 20 Min (10 Rounds)

Alternate between…

Odd Rounds: 30 Double Unders + 10 Burpee Pull Ups

Even Rounds: 30 Double Under + 12 Thrusters 95/65

*Aim to have at least :30 sec of rest between rounds!

PARTNER CASH OUT

*Teams of 2, YGIG

For Time:

3000m Row

*Split distance as you’d like!

WORKOUT

Every 2 Min for 14 Min (7 Sets)

2 Reps of the following complex

1 Squat or Power Snatch + 1 Overhead Squats

*Choose weight based off of feel today!

SKILL

Bar Muscle Up Technique

WORKOUT

5 Rounds:

400m Run

4 Bar Muscle Ups

8 Alt DB Snatch 70/50 (or something that feels heavy!)

*24 Min Cap

STABILITY

3 Rounds: (For Quality)

:20/:20 Copenhagen plank

5 Nordic Curls

5/5 Slow tempo single Leg DL (w/ a bar - light/moderate weight)

STRENGTH

Part 1)

Deadlift (20 Min Total)

*Set 1 – 5 reps @ 65%

*Set 2 – 3 reps @ 70%

*Set 3 – 1 rep @ 75%

*Set 4 – 5 reps @ 70%

*Set 5 – 3 reps @ 75%

*Set 6 – 1 rep @ 80%

*Set 7 – 5 reps @ 75%

*Set 8 – 3 reps @ 80%

*Set 9 – 1 rep @ 85%

Part 2)

Push Jerk (15 min)

6x3  @ 65-75% of 1RM

*Go off of feel on these, aim to stay within percentages

WORKOUT

AMRAP 18

100 Alt. Single Leg V Up

In remaining time… AMRAP of:

15 Hand Release Push Up

15/12 Cal Echo Bike

20 Air Squat

200m Run

POST WORKOUT STRENGTH

EMOM 10

*Toes to Bar 

*You choose the reps

STRENGTH / / STABILITY

AMRAP 10 (For Quality)

3+ Ring or Bar Dips

10 A/T/Y Banded X-over Symmetry

50/50ft Single Arm DB Overhead Carry

WORKOUT

AMRAP 10

20 Sumo Deadlifts

20 Push Press

20 Hang Power Cleans

20 Front Squats

Rx= 95/65

POST WORKOUT STRENGTH

Every 2 Min for 10 Min (5 sets)

3 Front Squats @ 75-80% of 1RM

SATURDAY WORKOUT

For Time:

800m Run

30 Clean & Jerks 135/95

800m Run

30 Power Snatch 115/80

800m Run

30 Thrusters 95/65

*30 Min Cap

SKILL

EMOM 12 (4 Rounds)

Min 1) 10/10 Single Leg Split Squat (body weight)

Min 2) 10+ Sumo DB Deadlift (2x50/35)

Min 3) 50ft/50ft Single Arm DB Overhead Carry

PARTNER WORKOUT

*Teams of 2,

*YGIG, Alternate full rounds

AMRAP 18

30/24 Cal Echo Bike

20 Burpees

SKILL / / STRENGTH PRIMER

EMOM 3 (Performed with an empty bar)

3 High Hang Snatch + 3 Drop Snatch

Into…

EMOM 3 (Performed with an empty bar)

3 Snatch + 3 Slow Tempo Overhead Squat

STRENGTH

Power or Squat Snatch

*Aim for a new set every 2 min-ish

Set 1) 2 Snatches @ 65-70% of 1RM

Set 2) 2 Snatches @ 70-75%

Set 3) 2 Snatches @ 70-75%

Set 4) 2 Snatches @ 70-75%

Set 5) 2 Snatches @ 75-80% 

Set 6) 2 Snatches @ 80%

Set 7) 1 Snatch @ 85+%

Set 8) 1 Snatch @ 85+%

Set 9) 1 Snatch @ 85+%

Set 10) 1 Snatch @ 85+%

WORKOUT

Part 1)

AMRAP 8

1-2-3-4-5-6…+1

Sandbag Over Shoulder 150/100

50ft DB* Walking Lunge (2x35/25)

*DB’s held at side

REST 4 Min

Part 2)

AMRAP 8

20/16 Cal Row

20 Alt. SL V Up

CASH OUT (For Quality)

3 Rounds:

25 Hand Release Push Ups

10 Crossover Sym. 90/90 Press

WORKOUT

LFCF Benchmark “Barbell Battery in the 1st Degree”

*Last performed 01/20/2025

EMOM 15

3 Hang Power Cleans + 3 Push Press

PARTNER CASHOUT

*teams of 2, alternate full rounds.

AMRAP 15

*Alt. DB Snatch 50/35#

150m Run

*Start at 4 reps and increase by 2 reps each round.

*IE: Partner A does 4 Alt. DB Snatch + 150m Run, partner B does 6 Alt. DB Snatch + 150m Run

STRENGTH

Front Squat

5x4 @ 70% of 1RM

*2 sec pause in the bottom of the first squat, aim for speed on the last 3 squats of the set.

WORKOUT

EMOM 21 (7 Rounds)

Alternate between…

Min 1) 10+ DB Bench (2x50/35)

Min 2) *Pull Ups 

Min 3) 20 Box Step Overs 24/20”

*add vest / weight as needed!

Part 1) PARTNER WORKOUT

“LFCF Variation of 2025 Age Group Semifinals Workout 1”

*Teams of 2, alternate full rounds

*Start at 1, and add 1 rep each round

AMRAP 12

1/1, 2/2, 3/3, etc… +1

1 Power Clean 185/125

1 Bar Muscle Up / / Variation

*6 Min Rest Between Part 1 & 2

Part 2) PARTNER WORKOUT

*Teams of 2,

*YGIG on snatches, but bike stays moving :)

For Time:

100 Hang Power Snatch 95/65

100/80 Echo Bike Cal’s

*20 Min Cap

WORKOUT

EMOM 40 (10 Rounds)

Alternate between…

Min 1) :40 Ski

Min 2) 5+ Sandbag BearHug Squats (heavy)

Min 3) *Toes to Bar

Min 4) 10+ Box Jump Step down 24/20”

SKILL

EMOM 6 (2 Rounds)

Alt. Between…

Min 1) Handstand Hold

Min 2) Active Hang

Min 3) Hollow Hold

STRENGTH

Every 90 Sec for 10 Rounds

1-2 Power or Squat Snatches *Aim To start art 65% of 1 RM and build steadily over the 10 sets!

STRENGTH

Every 90 sec for 5 sets

2 Deadstop Deadlifts @75-80% of 1RM

MURPH PREP

4 Sets: (24 min)

:45 Max Reps Ring Push Ups

1:15 Rest

:45 Max Rep Pull Ups

1:15 Rest

2 Min Echo Bike (moderate/recovery pace)

PARTNER WORKOUT

*Teams of 3!

AMRAP 20

90 RKB Swings 70/53 (Split 3 ways, YGIG)

20 Synchro Air Squats

90 Push Press 95/65 (Split 3 ways, YGIG)

20 Synchro Air Squats

POST WORKOUT STRENGTH

Every 2 min for 6 Sets (12 min)

1-2 Clean & Jerks @ 70+ % of 1RM

*start your first set at or around 70% and build as able toward a heavy single for today!

WORKOUT

For Time:

70 Alt. Snatches 50/35

200ft Walking Lunge

60 Wall Ball (heavy!)

200 Double Unders

50 Toes to Bar

200ft Walking Lunge

40/32 Cal Echo Bike

*27 Min Time Cap

CASH OUT SKILL

5 Min Handstand Practice

-Wall Walk, Shoulder Tap, handstand hold, handstand walk!

PARTNER WORKOUT

*Last tested 06/01/2024

*Teams of 2 YGIG style

For Time:

40 Clean & Jerks 135/95

60 BBJO 24/20”

40 Power Snatches 135/95

60 BBJO 24/20”

40 Thrusters 135/95

*19 Min Cap

PARTNER CASH OUT

*teams of 2 YGIG style

AMRAP 10

5 Bar Muscle Ups / / Variation

40 Crossover Singles / / Variation