OUR WORKOUTS

STABILITY

AMRAP 12 (For Quality) *Target 3 Rounds

50ft/50ft banded Monster Walk

:20/:20 Copenhagen Plank

:20/:20 Kneeling side plank with Leg Lift

5/5 single leg Heel Elevated ATG Squat

PARTNER WORKOUT

*Teams of 2, Alternate FULL rounds

10 Rounds (5 Rounds each)

15 DB Push Press (2x50/35)

50ft Front Rack DB Lunges (2x50/35)

200m Run

CASH OUT

1 Mile Run / Jog / Ruck / Cool Down

*aim to get some mileage in with or without intensity!

WORKOUT

Last Performed on: 10/23/2021, 02/12/2022

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

Power Clean 155/105

• After every round of power cleans complete one round of "Cindy"

• One Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats

*25 Min Time Cap

WORKOUT

EMOM 18 (6 Rounds)

Min 1) 8 Bench Press @ 60-65% of 1RM *Does not need to be UBK

Min 2) :45 Double Under / / Jump Rope

Min 3) :45 Echo Bike

CASH OUT (capacity builder)

EMOM 10

*Strict HSPU / / Variation

WORKOUT

For Time:

30 V Ups

30 Toes To Bar

30 Ab Mat Sit Ups

800m Run

30 Ab mat Sit Ups

30 Toes to Bar

30 V Ups

800m Run

30 V Ups

30 Toes To Bar

30 Ab Mat Sit Ups

*24 Min Time Cap

POST WORKOUT STRENGTH

Every 2 Min for 12 Min (6 sets)

1 Squat Clean + 1 Front Squat @ 70-80% of 1RM Clean

STRENGTH

AMRAP 12 (For Quality)

5 Single ARM DB Bent Over Row (heavy / and slow tempo)

50ft Farmers carry (heavy!)

2-5 Weighted Bar Dips / / Variation

10+ sec L Sit / / Variation

WORKOUT

40-30-20

Push Press 95/65

Russian KB Swing 70/53 (heavy)

*15 Min Time Cap

PARTNER WORKOUT

*Teams of 2, YGIG Style

AMRAP 30

80 Power Snatches 75/55

60 Lateral Burpees over Bar

40 DB Box Step Overs 20” (2×50/35)

20 Wall Walks

POST WORKOUT SKILL

7 Min of Handstand Progression / / Practice / / Walks, Holds, Presses, etc.

WORKOUT

4 Rounds (24 Min Total)

:45 Max Rep DB Bench (2×50/35)

:15 REST

:45 Max Rep Strict Pull Ups

:15 REST

2 Min Max Rep Air Squats

2 Min REST

PARTNER WAKE UP WORKOUT

3 Rounds EACH, Alternate Full Rounds:

8 Lateral Burpee over DB

4 Single Arm DB Snatch 70/50 *heavy (left arm)

4 Single Arm DB Overhead Alt. Step Back Lunge 70/50 *heavy (left arm)

4 Single Arm DB Snatch 70/50 *heavy (right arm)

4 Single Arm DB Overhead Alt. Step Back Lunge 70/50 *heavy (right arm)

40 crossover singles / / 60 single unders (no doubles today :)

*15 Min Time Cap

PARTNER WORKOUT

AMRAP 10

6 Wall Walks *YGIG Style (3 reps each)

4 Power Snatch (Heavy) 155/105 *YGIG Style (2 reps each)

2 Rope Climbs *YGIG Style (1 Rep each) / or / 4 Strict Pull Ups (each)

STRENGTH

Back Squat

7x1

*Start first set around 65% of 1RM and aim to build so that your 7th rep is within 10% of your 1RM

*Go off of feel! Does not need to be a new PR!

*New set every 2 Min ish

WORKOUT

For Time:

1000/800m Row

40 Front Squat 75/55

800m Run / / 60 Burpees

40 Back Squats 75/55

50/40 Cal Echo Bike

40 Overhead Squats 75/55 (or Front Squats)

*24 Min Cap

WORKOUT

PART 1)

EMOM 10

1 Clean & Jerk @70+% of 1RM

REST 5-10 Min Between Parts

PART 2)

EMOM 10

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

SKILL

Bar / Ring Muscle Up Review and Progression Practice

WORKOUT

5 Rounds (30 min total)

AMRepsAP 3

10 Deadlift 225/155

30 Air Squats

Max reps in remaining time of bar or ring muscle ups!

Rest 3 Min

*Aim to have at least 1 min for muscle ups / / or a variation!

*Muscle ups can be scaled to bar or ring dips and strict pull ups in addition to banded and jumping bar muscle ups!

STABILITY

Coach Led Hip Stability / / Activation work!

WORKOUT

4 Rounds (24 min)

Min 1) Max Cal Row

Min 2) Max V UPS / / Variation

Min 3) Max Double Unders / / Single Unders

Min 4) Alt. Step Back Lunges (in place/ weight @ sides) (2×35/25)

Min 5 & 6) REST

*Score is total reps per round! BUT double Unders count as 2:1 and singles 3:1. (IE., 50 Double Unders Reps will be scored as 25 reps)

WORKOUT

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

*24 Min Cap

CASH OUT

1 Mile Run / jog / walk / or ruck!

PARTNER WORKOUT

*Teams of 2 YGIG Style

For Time:

2 Rounds:

80 Toes to Bar / / Variation

80/60 Cal Echo Bike

2 Rounds:

60 Chest to bar

800m (400m Run each)

2 Rounds:

40 Bar Muscle Up / / Jumping BMU / / Burpee Pull Up

40 Burpee Box Jump Over 24/20”

*38 Min Time Cap

STABILITY

AMRAP 12 (For Quality)

10 Scap Pull Ups

10 Snow Angels (crossover sym.)

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

10 Sots Press / / PVC or Empty Bar (start from standing, then progress lower as able)

10 Burpees over Bar or PVC

STRENGTH

2 sets:

12 Power Snatches (light)

10 Power Snatches (moderate)

8 Power Snatches (moderate heavy)

6 Power Snatches (@ 80% of 1RM)

*work in some touch and go reps during the light and moderate sets, but make sure the heavy snatches are singles

*Rest as needed between weight changes, but aim to keep total work time under 20 minutes!

STRENGTH

Back Squat

Set 1: 2 reps @ 78% of 1RM

Set 2: 2 reps @ 82%

Set 3: 2 reps @ 86%

Set 4: 2 reps @ 90%

*Aim for a new set every 3 minutes ish!

WORKOUT

For Time:

75 DB Push Press (2x35/25)

150 Air Squats

75/60 Cal on a machine of your choice!

WORKOUT

80 Alt. SL V Ups

40 DB Snatch 70/50 (heavy)

200ft Walking Lunge (Bodyweight)

REST 5 Min

200ft Walking Lunge (Bodyweight)

40 DB Snatch 70/50 (heavy)

80 Alt. SL V Ups

*27 Min Cap

CASH OUT

1 Mile Run / Jog / Walk / Ruck

WORKOUT

Jason Khalipa’s “CALI BEAR”

Every 30 seconds for 20 Min (40 Rounds)

1 Clean and Jerk (Moderate to heavy)

*aim to use the same weight for all 40 rounds!

SKILL

6 Minutes to accumulate as much time as possible in a plank, plank variation, handstand or even max distance handstand walk!

WORKOUT

Part 1) 0:00-10:00

For Time: (in as few intervals as possible)

70/50 Cal Echo Bike

*Performed as 1:00 on and 1:00 off 

10:00-12:00 REST / / TRANSITION

Part 2) 12:00-22:00

For Time: (in as few intervals as possible)

100/80 Cal Row

*Performed as 1:00 on and 1:00 off

POST WORKOUT STRENGTH

Every 2 Min for 12 Min (6 sets)

3 Overhead or Front Squats!

*Start @ 70% of 1RM and build as able!

PART 1) PARTNER WORKOUT

*Teams of 2, YGIG Style, Alternate FULL rounds:

AMRAP 20 / / or 20 Rounds For Time:

5 Bench Press 185/115

5 Sandbag Bearhug Squats 150/100

PART 2) PARTNER WORKOUT

AMRAP 6

4 Clean & Jerks 185/125 (YGIG Style)

5 Synchro Lateral Burpees Over Bar