OUR WORKOUTS

PARTNER WORKOUT

*Teams of 2, YGIG style

AMRAP 25

BUY IN: 200ft Synchro Walking Lunges

In remaining time AMRAP:

50/40 Cal Echo Bike

40 Double DB Box Step Ups 2x35/25 (20” box)

30 DB Devils Press (2x35/25)

WORKOUT

AMRAP 8

8 Toes to Bar / / Variation

8 Hand Release Push Ups

REST 2 MIN

EMOM 8 (4x)

Min 1) Max Shuttle Runs (25/25ft)

Min 2) Max DB Front Squats (2x50/35)

REST 2 MIN

PARTNER CASH OUT

*Teams of 2

*YGIG, Only one partner works at a time

8 Min Max Distance on a machine (or run!)

STABILITY

Part 1) Coach Led Banded Hip Circuit

Part 2) 3 Rounds for quality:

10/10 Single Leg DL with barbell 

:30/:30 Copenhagen plank

5 Nordic curls / Variation

Part 3)

Coach Led Banded Shoulder Warm Up

STRENGTH

EVERY 2 Min for 16 Min

2 Push or Split Jerks*

*Start first set at 65% of 1RM and build as able!

STRENGTH

EMOM 3

3 Power Snatches (light)

EMOM 3

2 Power Snatches (moderate)

EMOM 6

1 Power Snatch (heavy / / build as able)”

WORKOUT “Gut Punch”

AMRAP 10

3 Rounds:

25 Wall Ball 20/14

75 Double Under / / Single Under

Max Reps in remaining time of Power Snatch 95/65

*9 Min Cap on the 3 Rounds to allow for at least 1 Min of Power Snatches

Rest 5 Min

AMRAP 10

3 Rounds:

25 Wall Ball 20/14

75 Double Under / / Single Under

Max Reps in remaining time of Power Snatch 115/85

*9 Min Cap on the 3 Rounds to allow for at least 1 Min of Power Snatches

*Score = Power Snatch Reps

PARTNER WARM UP WORKOUT

Deadlifts & Wall Walks / / HSW :)

MAIN WORKOUT

*Teams of 2,

*YGIG Style

AMRAP 20

20 Clean & Jerks 115/80

10 BBJO 24/20”

20 Front Squat 115/80

10 Bar Muscle Up / / Burpee Pull Up

WORKOUT

EMOM 28 (7 Rounds)

Min 1) 10+ Lateral Box Step Overs 24/20”

Min 2) *Strict Pull Up / / Strict C2B

Min 3) :30 Double Unders/ / Single Unders

Min 4) *Alt. DB Snatch (Heavy!)

*You choose the reps / weight!

*For DB Snatch, Aim for heavy weight and less reps!

WORKOUT

AMRAP 10

10 Push Press 115/80

10 Toes to Bar

REST 5 Min

AMRAP 10

12/9 Echo Bike Cal

15 Wall Ball 20/14

STRENGTH

Power or Squat Clean

6x2 @ 75% of 1RM

*AiM for a new set every 90 sec 

STABILITY

Part 1)

4 Rounds:

5/5 DB Bent Over Row (heavy)

:30 Ring Plank

1 Wall Walk & :10+ Wall Facing HS hold

Part 2)

4 Rounds

5 Nordic Curls / Variation

:30/:30 Side Plank

5/5 Single Leg Split Squat (Slow tempo) / / Single Leg Squat (Pistol)

STRENGTH

EMOM 10

4 Back Rack Reverse Lunges*

*You choose the weight!

STRENGTH (pt. 1)

7 Rounds

10 Bench Press @60-65% of 1RM

20 Alt. single Leg V Ups

*For Quality - build capacity - does NOT need to be fast!

STRENGTH (pt. 2) 

*Aim to go slightly heavier than 01/14/25 

10 Rounds (22 min cap)

3 Deadlifts (Heavy!)

200m Run (Casual)

WORKOUT

LFCF Benchmark “Death Wish”

*last tested 06/06/24

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

PARTNER WORKOUT

*Teams of 2, YGIG, split reps

For Time:

200 Wall Balls 20/14 (100 each)

Every 2 min starting at 0:00, perform 8 synchro  Alt. DB Snatch 50/35

*16 min Cap

PARTNER WORKOUT (pt. 2)

*Teams of 2

AMRAP 16

*Max Cal Echo Bike

*Max Rounds of:

9 Deadlifts 

6 Hang Power Clean

3 Push Jerks

155/105

*Bike has to be moving for the entire workout :)

*Score is total rounds AND total calories 

LFCF’s Acid Bath Benchmark

2 Min Max Cal Ski

2 Min Rest

2 Min Max Cal Row

2 Min Rest

2 Min Max Cal Echo Bike

*Score is TOTAL calories!

POST WORKOUT STRENGTH

10 Rounds (For Quality)

3+ Weighted Strict Pull Ups

50ft Sandbag carry (BearHug or bag on shoulder)

3+ Bar or Ring Dips!

PARTNER WORKOUT

*Teams of 2, YGIG - Alternate every FULL round!

AMRAP 12

10 Toes to Rings / / Toes to Bar

10 Hand Release Push Ups

Rest 4 Min

AMRAP 12

10 Power Snatch 75/55

20 Air Squats

Rest 4 Min

Max Distance Walking Lunges in 8 Min!

WORKOUR

EMOM 30 (6 Rounds)

Min 1) :30-:40 Double Unders / / Jump Rope

Min 2) 7/7 Single Arm DB Push Press (Moderate)

Min 3) 5 Front Squats*

Min 4 & 5) Row (aim for 1:40 of smooth & consistent pacing)

*Use a moderate weight / taken from the floor/pads  

STRENGTH / / SKILL

AMRAP 16 (For Quality)

3 Wall Walks / / HS Walk Variation

200m Run

3 Deadlifts*

*You choose the weight - aim to stay below 80% of 1RM!

PARTNER WORKOUT

*Teams of 2

*YGIG, But Alternate FULL rounds

AMRAP 16

4 Sandbag over Shoulder 150/100

4 Bar muscle up / / Variation

12/8 Cal Echo Bike

STRENGTH

Back Squat 

6x4 @ 70-75% of 1RM

*aim for a new set every 2:00-2:30

*hopefully heavier than last week!

WORKOUT

4 Sets:

AMRepsAP 4 

25 Wall Balls 20/14

Max Cal Row in remaining time…

Rest 2 Min Between Sets

PARTNER WARM UP

*Teams of 2, YGIG

AMRAP 10

12 Shuttle Runs (50ft = 1 Rep)

16 Burpee Chest to Bar

MAIN WORKOUT

*These parts will be completed individual style, but grab a partner that can complete their parts in aprox. the same time as you

*your rest between part 1 & 2 will be when your partner is doing their parts.

*5 min cap for each part!

PART 1

12-9-6

Thruster 95/65 (moderate)

C2B / / Pull Ups

PART 2

9-6-3

Thruster 135/95

BMU / / C2B

PARTNER CASH OUT

*teams of 2, YGIG style

AMRepsAP 6

Ground to overhead 95/65

*aim to use a weight you can cycle!

WORKOUT

EMOM 28 (7 Rounds)

Min 1) 12/9 Cal Ski

Min 2) 5-10 DB Bench (heavy)

Min 3) *Box Jump Step Down 24/20”

Min 4) 5-10 Deadlift 225/155 

SKILL

AMRAP 10

20 Alt. SL V Ups

200m Run

2 Wall Walks / / 25FT HS Walk / / Practice

WORKOUT

4 Rounds:

30/24 Cal Row

15 Overhead Squats 75/55

*15 Min Cap

CASH OUT

*Bar Muscle Up Practice

STRENGTH (for quality)

4 Rounds:

100ft Farmers Carry Heavy!

50+ Double Unders / / 2 min double practice 

:30 sec Ring Plank

STRENGTH (pt.2)

10 Rounds:

3 Shoulder Press 75+% of 1RM

7 Feet elevated (if able) Ring rows*

*slow down tempo of Ring row if possible!