OUR WORKOUTS

SKILL

Rope Climb Technique 

WORKOUT

EMOM 28 (7 Rounds)

Min 1) *Rope Climb / Variation

Min 2) *Sandbag Over Shoulder 150/100

Min 3) :30 Double Under / / Jump Rope

Min 4) 15+ Lateral Box step overs 20”

*You choose the reps of rope climbs & Sandbag Over Shoulder

STRENGTH

Every 2 Min for 12 Min (6 sets)

2 TEMPO Front Squats

*3 sec descent, 2 sec hold, FAST up!

*Start moderate and build toward the heaviest weight you can use with proper tempo!

WORKOUT

“Calling in Thicc today”

For Time:

150 Wall Balls 20/14

1 Mile Run

*Partition reps/distance however you’d like

*20 Min Cap :)

STRENGTH

Deadlift

8x5 @ 80% of 1RM

*Final day of our deadlift capacity builder (not including the next 2 weeks of “testing”)

*AiM to spend 30-40 minutes completing these 8 sets!

PARTNER WORKOUT

*Teams of 2, YGIG Style

AMRAP 24

30 Strict HSPU / DB Shoulder Press

30 Strict Pull Ups

60 V Ups

60 Cal Row

STRENGTH

Every 2 Min for 16 Min (8 Sets)

2 Clean & Jerks

*Aim to start at 65% of 1RM and build over the 8 sets toward a heavy double for today (does not need to be touch and go)

WORKOUT

Every 4 Min for 20 Min (5 sets)

20/16 Cal Echo Bike

10 Clean & Jerks 95/65

*These clean and jerks should mostly be touch and go! (Aim for 2 or less sets each round)

*Goal: Bike fast, cycle the bar smooth!

*Score for the day is slowest round 

PARTNER WORKOUT

*Teams of 2

*YGIG Style

*Your choice of rings or bar

For Time:

50 Toes To Rings / Toes to Bar

40 Front Rack Reverse Lunges 135/95

50 Toes To Rings / Toes to Bar

40 Front Squats 135/95

50 Toes To Rings / Toes to Bar

40 Power Cleans 135/95

50 Toes To Rings / Toes to Bar

*21 Min Time Cap

Individual Finisher

For Time:

9-6-3

Squat Clean 185/125(heavy)

400m Run BETWEEN each set

*10 min cap

“LAZAR IS THE BEST” TRIBUTE WORKOUT

Part 1)

3 Rounds

30 Cal Row / or Your Choice Machine

10 Bar Muscle Up / C2B / Pull Up

3 Min Rest Between Parts

Part 2)

3 Rounds

30 Cal Row / or Your Choice Machine

15 SHSPU / DB Push Press (2x50/35)

3 Min Rest Between Parts

Part 3)

3 Rounds

10 Bar Muscle Up / C2B / Pull Up

15 SHSPU / DB Push Press (2x50/35)

*40 Min Cap

*Because this is a tribute workout, it is designed to be technical, difficult and NOT beginner friendly! So be prepared to change out movements that make this accessible for where you’re at!

WORKOUT

EMOM 28 (7 Sets)

Alternate between A,B, and C…

A) 0:00-2:00 400m Run

B) 2:00-3:00 10+ DB Bench Press (2x50/35)

C) 3:00-4:00 2+ Power Snatch @ 60+% of 1RM

*The run should feel fast, and leave little time for rest/transition, so use a DB Bench weight that allows for that minute to feel like “rest”

STRENGTH (pt 1)

Back Squat (22 min total)

(9 sets total / / Rest as needed between sets)

*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%

STRENGTH (pt. 2)

E90 sec for 10 Sets (15 min)

1 Squat Clean @ 75+% of 1RM

WORKOUT

Part 1

EMOM 6 (3 sets)

Min 1) :20 Max effort Ski

Min 2) *Bar or Ring Dips (you choose the reps!)

Part 2

EMOM 6 (3 sets)

Min 1) :20 Max effort Row

Min 2) *Strict Pull Ups (you choose the reps!)

Part 3

EMOM 6 (3 sets)

Min 1: :45 sec KB/DB Farmers Carry

Min 2: *Strict HSPU / / DB Shoulder Press (you choose the reps!)

CASH OUT: (SKILL)

5 Min Max Reps Wall Walk / / Handstand Shoulder Taps / / Handstand Walk

*Does not need to be intense!

WARM UP

*Coach Led glute warm up / / activation

STABILITY / STRENGTH

AMRAP 7

:30+ Active Hang from Pull Up bar

:15 L Sit / Variation

5+ Nordic Curls

5/5 Single Leg Split Squats (add weight if needed)

STRENGTH

Deadlift 8x4

*Aim For UBK reps, but split up if needed (complete all reps within :30 sec)

*This is week #8 of our deadlift capacity builder!

PARTNER WORKOUT (Part 1)

5 Sets EACH (20 Min Total)

In 2:00, Complete:

4/4 Single Arm DB Devils Press 50/35

12 Toes to bar

Max Cal Echo Bike in remaining time.

2:00 REST

*Only one partner works at a time

*Partners will alternate working / resting every 2:00

*Score is total cals on the echo bike

PARTNER WORKOUT (Part 2)

*Teams of 2,

*YGIG style, Alternate FULL Rounds

AMRAP 12

50ft Single Arm DB walking Lunge 50/35

40 Crossover Singles

1 Rope Climb / / Variation

WORKOUT

LFCF Benchmark “Death Wish”

*Last performed on 06/06/2024

For Time:

21-15-9

Hang Power Snatch 95/65

Lateral Burpee Over bar

Into..

21-15-9

Thruster 95/65

Pull Ups

Into…

21-15-9

Power Clean 95/65

Push Up

*25 Min Cap (LOTS of time to finish!!)

STRENGTH

Bench Press

5x5 @65-70% of 1RM

*aim to put as much velocity on the concentric (up!) part of the press today!

WORKOUT

“Handstand Helen”

AMRAP 15

400m Run

21 KB Swing 53/35

12 Strict HSPU / DB S Press

STABILITY

AMRAP 12 (For Quality)

:20/:20 Copenhagen Plank

5/5 Slow Tempo Single Leg Split Squat (add weight as needed)

5 Nordic Curls

10 Alt. Cossack (add weight as needed)

STRENGTH

Deadlift

6x5 @ 80% of 1RM

*Aim For UBK reps, but split up if needed (complete all reps within :30 sec)

*This is session / week #7 of our deadlift capacity builder

*This is officially a super psycho set/rep range to jump into if you haven’t been following for the last 7 weeks- so revert back to a prior session, if you haven’t done 4 or more sessions (especially if you haven’t done last weeks session of 7x4)

STRENGTH

Every 2 Min for 12 Min (6 Sets)

3 Front Squats @ 70+% of 1RM

WORKOUT

Every 8 Min for 24 Min (3 Sets)

40 Wall Ball 20/14

20/16 Cal Echo Bike

10 Burpee Chest to Bar / Pull Ups

*Aim to have 1-2 Min of Rest between sets

WARM UP WORKOUT

AMRAP 8

5 Pull Ups

10 Hand Release Push Ups

15 Air Squats

PARTNER WORKOUT

*Teams of 2, YGIG

*Alternate after each round

10 Rounds (5 Rounds Each)

10 Alt. DB Snatch (Heavy)

10/8 Cal Echo Bike

10 Overhead Squat 95/65

*17 Min Cap

CASH OUT

*Spend 8 min to find a 1RM / or heavy Snatch 

STRENGTH

Every 90 sec for 15 min (10 sets)

1 Power or Squat Clean + 1 Hang Squat Clean + 1 Front Squat

*Start first set at 60% of 1RM and build over the 10 sets as needed!

STRENGTH (pt. 2)

Every 90 sec for 15 min (10 sets)

2 Push or Split Jerks

*Start first set at 60% of 1RM and build over the 10 sets as needed!

WORKOUT

Every 4 Min for 16 Min (4 Rounds)

50ft DB Walking Lunge (2x50/35)

20 Toes to Bar

10 BBJO / or step over 24/20”

CAPACITY BUILDER

7 Rounds:

*Bar or Ring Muscle Up / / Variation

200m Run

*15 Min Cap

STRENGTH

Deadlift 

7x4 @ 80% of 1RM

*aim for a new set every 2:30-3:00

PARTNER WORKOUT

Partner 5K Row (YGIG Style)

*Split distance however you’d like!

*21 Min Cap