OUR WORKOUTS

STRENGTH

Every 2 min for 12 min (6 sets)

2 Tempo Back Squats (4 sec down, explode up!)

*start first set around 50% of 1RM and build as able over the 6 sets!

WORKOUT

AMRAP 12

2 Wall Walk

40 Double Under / / :30 Sec jump rope

20 Wall Ball 20/14

PARTNER WARM UP WORKOUT

*YGIG Style

*Alt. Full Rounds at a warm up intensity!

AMRAP 10

8 Slow Tempo ring rows (slow descent and slow up)

12 Alt. SL V Ups

16 Alt. Back step Lunge (in place)

*the goal of this is just to move, and help loosen up!

WORKOUT

LFCF’s Benchmark “Fine Print”

For Time:

50 DB Bench Press (2×50/35)

200m KB / DB Farmers Carry*

50 DB Push Press*

200m KB/ DB Farmers Carry*

50 DB Bench Press*

*23 Min Cap

*Aim to use the same weight for all movements / use your bench press as a guide for choosing weight today.

*The FINE print: when on your farmers carry, anytime you set your DB’s or KB’s down, you have to run back to the front doors of LFCF and back to resume your farmers carry :)

*Goodnight Shoulders!!!

STABILITY

10 Min Coach Led Shoulder stability session!

WORKOUT

EMOM 24 (6 Rounds)

Alternate between…

Min 1) *Ring or Bar Dips

Min 2) 5+ Burpee Box Jump Over 24/20”

Min 3) *Toes to Bar / / Variation

Min 4) 15/12 Cal Row

PARTNER WORKOUT

*Teams of 2, YGIG Style, Split reps as needed

AMRAP 22

100/80 Cal Echo Bike

100 Clean & Jerks 95/65

100 Burpee over Bar

100 Front Squats 95/65

POST WOD STRENGTH

Take 10 min to build to a 3RM Front Squat!

STRENGTH (part 1)

Take 15 min to build up and find a 1RM / or heavy single Push or split Jerk!

STRENGTH (part 2)

3×3 @ 80% of today’s heaviest rep!

*Aim to complete a new set every 2 minutes!

WORKOUT

For Time:

4 Rounds:

20 DB Box Step Overs 20” (2×50/35)

30 Hand release Push Ups

*18 Min Cap

STABILITY

AMRAP 15 (For Quality) Target: 3 Rounds / / Rest as needed between movements!

25ft/25ft Banded Side Steps

25ft/25ft Banded monster walk

5/5 Single Leg RDL (w/ KB or DB)

10/10 Single Leg ATG Split Squat (add weight as needed / / Heel should be elevated slightly)

10 Cossack Squats (use an upright to hold proper position / / add weight if needed)

PARTNER WORKOUT

*Teams of 2, YGIG Style Alternate FULL rounds!

AMRAP 25

300m/250m Row

15 Deadlifts 185/125

50 Double Unders / / :45 Sec Jump Rope

STABILITY / / MIDLINE STRENGTH

3 Rounds:

:30 Ring Plank / Plank Variation

20 Alt. Single Leg V Ups

:10+ L Sit Hold / Variation

20 Ab Mat Sit Ups

WORKOUT

4 Rounds:

400m Run

20 Pull Ups / / Chest to Bar

*18 Min Cap

CASH OUT

EMOM 5

*Wall Walk / / Variation / / or max distance HS Walk

*you choose the reps!

SKILL

*Bar Muscle Up technique, Progression and Practice.

PARTNER WORKOUT

*Teams of 2, YGIG style (Last performed 7/19/2024)

AMRAP 20

80 Devils Press 35/25

60 DB Front Rack Lunge (in place) 35/25

40 Bar Muscle Ups / / Burpee Pull Ups

100 DB Thrusters 35/25

*Max Cal Echo Bike in remaining time

HEAVY DAY

Part 1)

Bench Press 4×5 @ 75% of 1RM

Part 2)

Shoulder Press 4×5 @ 75% of 1RM

Part 3)

Front Squat 4×5 @ 75% of 1RM

*take 4-5 min to set up and build up for each part and spend roughly 10 minutes or less on the 4 working sets!

PARTNER WARM UP WORKOUT

*Teams of 2, YGIG Style, alt. FULL Rounds!

AMRAP 10

10 Pull Ups / / Variation

5 Sandbag Over Shoulder 150/100

10 Box Jump Overs / Step Overs 24/20”

WORKOUT

"The Chief”

*Performed individually :)

5 Rounds:

AMRAP 3 MIN

3 Power Cleans 135/95

6 Push Ups

9 Air Squats

1 Min REST Between Rounds

SKILL

EMOM 6 (2 Rounds all with empty bar!)

Min 1) 7 Jefferson presses + 7 Rack Deliveries

Min 2) 5 Air squats + 5 Back Squats + 5 Front Squats

Min 3) 5 Tall Cleans + 5 Hang Power Cleans

WORKOUT

“Barbell Battery in the 3rd degree” a play on our Benchmark “Barbell Battery in the 1st degree” last performed 09/10/25, 4/15/25, 1/20/25

EMOM 15

3 Hang Power Clean + 3 Front Squats

*use the same weight for all 15 rounds!

CASH OUT

1 Mile Run / walk / Ruck

*cool down intensity, full send, or anything in between!

PARTNER WORKOUT

*Teams of 2, YGIG, Split reps evenly!

For Time:

160/130 Cal Row

140 Alt. Single Leg V Ups / / Variation

120 Alt. DB Snatch 50/35

100 Lateral Burpee Over DB

*32 Min Cap

CASH OUT

7 Min Handstand Practice!

WORKOUT

10 Rounds:

200m Run

3 Push Jerks @ 70% of 1RM (from the floor/pads)

*18 Min Cap

CASH OUT PUMP SESSION

75 Banded Strict Pull Ups

*12 Min Cap

*Use a band / set up that allows for consistent sets of at least 10 reps

STABILITY / / WARM UP

3 Rounds For Quality:

5 Nordic curls

:20/:20 Elevated foot isometric lunge hold (add weight as needed)

5/5 Single Leg RDL (with DB’s)

:10+ L Sit Hold

STRENGTH

Deadlift

5×1 @ 85+% of 1RM (go heavy if possible!)

PARTNER WORKOUT

*Teams of 2, YGIG Style, Alternate FULL Rounds

AMRAP 10

12/10 Cal Echo Bike

50ft Walking Lunge (DB’s Held at sides) 2×50/35

WORKOUT

EMOM 40 (10 Rounds)

Alternate between…

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

Min 2) :30 Double Under / / Jump Rope

Min 3) 5+ Sandbag bearhug Squats 150/100

Min 4) 5+ Burpee Chest to Bar Pull Ups / / Burpee to Target

PARTNER WORKOUT (20 min)

10 Rounds (5 Each)

*Partners Alternate every round (every 2 min)

AMRepsAP 2

200m Run

In remaining time…Max Reps Power Snatches 115/80

PARTNER PUMP SESSION (Cash Out)

*Teams of 2, Alternate FULL rounds!

AMRAP 10

15 Toes to Rings / / Knee Raises

10 Ring Push Ups / / Hand release Push Ups

WORKOUT

Part 1) AMRAP 10

2/2, 4/4, 6/6… etc.

BBJO 24/20”

Chest 2 Bar / / Pull Up / / Jumping Pull Ups

REST 10 Min / Set Up

Part 2)

AMRAP 10

10 Deadlift 185/125

4 Wall Walks / / Variation

WORKOUT

LFCF Benchmark “Death Row”

EMOM 20 (10 Rounds)

Alternate between…

Min 1) Max Cal Row

Min 2) Max Burpees

*Score = total reps

POST WORKOUT STRENGTH

Every 2 Min for 10 Min (5 Sets)

3 Back Squats @75-80% of 1RM

PARTNER STABILITY / / WARM UP

*Partner Style, Alternate movements (only one partner working at a time)

2 Rounds Each (4 Total)

50/50ft Suitcase Carry (heavy)

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

:30+ Active hang from Pull Up Bar

:30+ Ring Support Hold or Bar Dip Support

*Partner A does 50/50ft suitcase carry then Partner B does their 50/50ft suitcase carry while partner A rest. Follow this pattern until each partner completes 2 rounds!

*The partner aspect is mainly for “fun” and to keep work / rest ratio 1:1

PARTNER WORKOUT

8 Rounds (4 Rounds Each)

15/12 Cal Echo Bike

15 Hang Clean & Jerks 115/80

*Alternate FULL rounds

*18 Min Cap

CASH OUT

*Upon finishing the partner workout

Spend 7 minutes establishing today’s heavy 1 Rep Max Hang Clean (squat or power)

SKILL

Muscle up prep & practice!

WORKOUT

“Almost Nate”

AMRAP 20

4 Bar or ring muscle ups / / pull ups

8 Wall Balls 30/20 (heavy)

12 Russian KB Swings 70/53 (heavy)