OUR WORKOUTS

WORKOUT

EMOM 32 (8 Rounds)

Min 1: 5 Bench Press @ 65% of 1RM

Min 2: 12/9 Echo Bike Cals

Min 3: 15+ KB Swings 53/35

Min 4: :30 Double Under / / Jump Rope

STRENGTH

4 Rounds For Quality

5/5 Single Leg Split Squat (moderate/heavy weight)

:10+ L Sit Hold / or / Variation

WORKOUT

“Beep Test”

EMOM 15

7 Front Squats 75/55 + 7 Burpees

*Scale reps and weight as needed to complete all 15 minutes

STRENGTH

Every 2 min for 10 Min (5 sets)

3 Shoulder Press @ 80% of 1RM

WORKOUT

*Retest from 04.03.2021

For Time:

800m Run

15 Push Jerks 135/95

600m Run

12 Push Jerks 135/95

400m Run

9 Push Jerks 135/95

*15 Min Time Cap

STRENGTH

AMRAP 10 (For Quality)

5+ Bar Dips

5 Strict Pull Ups / Add weight or Resistance as needed

100ft DB or KB Suitecase Carry (heavy)

*Rest as needed between movements

PARTNER WORKOUT

*Teams of 2, YGIG Style

*Split work by time, or by reps

10 Min Max Cal Row

10 Min Max Cal Ski

10 Min Max Rep Burpee Box Jump Over 24/20”

STRENGTH

4 x 8 Nordic Curls

STRENGTH (pt. 2)

Every 2 min for 14 min (7 sets)

1 Back Squat @80+% of 1RM

*Aim To start your first set at 80% and build each set to find a heavy single rep!

WORKOUT

AMRAP 5

15 Overhead Squats 75/55

9 Bar Facing Burpees 

WORKOUT

Every 4 min for 16 min (4 sets)

10 Toes to Bar

30 Double Unders / / 60 Singles

10 Clean & Jerks 95/65

30 Double Unders

CASH OUT

For Time:

100 Wall Balls 20/14

*Every time you “break” a set of wall balls perform 10 Russian KB Swings 70/53

*13 Min Time Cap

WORKOUT

LFCF’s “Things Fall Apart”

For Time:

30-20-10

DB Bench (2x50/35)

Hand Release Push Ups

Into…

30-20-10

DB Weighted Lunges (2x50/35)

*DB’s held at side

Air squats

Into…

2 Mile Run :)

34 Min Overall Time Cap

SKILL

Review and practice Strict HSPU technique and scaled variants

PARTNER WORKOUT

*Teams of 2, YGIG style

*Reps do not need to be split evenly!

AMRAP 24

40/32 Cal Echo Bike

40 Strict HSPU

40 Strict Pull Ups

HEAVY DAY

STRENGTH (pt. 1)

Every 2 Min for 10 Min (5 sets)

4 Hang Squat Cleans @ 65-75% of 1RM Squat Clean

*or slightly heavier than 03/11/24 session

STRENGTH (pt. 2)

Every 90 sec for 12 min (8 sets)

1 power or squat clean @ 70+% of 1RM

*use this session as an opportunity to lift heavy if possible!

STRENGTH (pt. 3)

Every 2 Min for 10 Min (5 sets)

2 Front Squats @ 80+% of 1RM front squat

*or slightly heavier than 03/11/24 session

SKILL

Review & Practice Rope Climb Technique

WORKOUT

EMOM 28 (7 Rounds)

Alternate between…

Min 1: *Rope Climb / or / Variation

Min 2: :40 Ski (choose target Cals and stay consistent!)

Min 3: 5 Deadlifts @ 70% of 1RM 

Min 4: :40 Double Unders / / Jump Rope

WORKOUT

Part 1)

AMRAP 7

20/16 Cal Echo Bike

30 Alt. DB Snatch 50/35#

Rest 3 Min

Part 2)

AMRAP 7

20 Toes to Rings 

20 Push Ups

Rest 3 Min

Part 3)

AMRAP 7

30 Wall Balls 20/14

20 Burpees

Rest 3 Min

SATURDAY WORKOUT

3 Rounds:

*For Max Reps

Min 1) Thrusters 135/95

Min 2) Power Cleans 135/95

Min 3) Echo Bike Cal

Min 4) Chest To Bar Pull Ups

Min 5) Rest

*Score = Total Reps Each Round

STRENGTH (pt. 1)

4x8 Back Rack Step back lunges (Alternating)

*Keep weight moderate

STRENGTH (pt. 2)

5x3 @ 80% of 1RM

Shoulder Press

CASH OUT

3 sets of Max Rep Banded Strict Pull Ups (use a band that allows for at least 7 or more reps)

*Rest 1-2 Min Between sets

STRENGTH

Part 1)

4 x 8 Nordic Curls

Part 2)

4 x 5/5 Single Leg Split Squat (weight held at your side)

*Aim to go build over the 4 sets toward moderate - heavy weight!

WORKOUT

LFCF’s Triple Three (Rowing Edition)

*Last performed (on the echo bike) 02/02/2024

For Time:

300 Double Unders (6 min Cap)

2000m Run

120/90 Cal Row

*30 Min Cap

STABILITY

AMRAP 7 (or 3 rounds, which ever comes first)

:10+ L Sit Hold

:20 Handstand Hold

:30 Ring Plank Hold

WORKOUT

EMOM 21 (7 Rounds)

Alternate Between..

Min 1) 12/9 Cal Echo Bike

Min 2) *Toes to Rings

Min 3) 10+ DB Thrusters (2x35/25)

STRENGTH (pt. 1)

15 Min to find a heavy 3RM Deadlift for the day

*Does not need to be maximal

STRENGTH (pt. 2)

15 Min to find a heavy 5RM Push Press

*Again does not need to maximal!

CASH OUT

AMRAP 8

20 Ab Mat Sit Ups

100ft KB or DB Farmers Carry (heavy!)

PARTNER WORKOUT

“Partner Murph”

*Teams of 2

*Grab a partner and take on Murph or a scaled variation!

For Time:

1 Mile Run (Relay / YGIG Style)

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

*40 Min Cap

CF Games Open Workout 24.3

5 rounds of:

10 thrusters, 95/65
10 chest-to-bar pull-ups

Rest 1 minute

Then…

5 rounds of:

7 thrusters, 135/95
7 bar muscle-ups

Time cap: 15 minutes

PARTNER WORKOUT

Part 1: (Teams of 2)

200 Cal Ski (Split Cals between partners)

Part 2: (Teams of 2)

300 Cal Row (Split Cals between partners)

*34 Min Overall Time Cap

CASH OUT

4 Min Max Reps Crossover Singles

WORKOUT

AMRAP 18

10 Front Squat 95/65

200m Run

10 Thruster 95/65

200m Run

Rest 1 Min

10 Front Squat 75/55

10/8 Echo Bike Cal

10 Thruster 75/55

10/8 Echo Bike Cal

Rest 1 Min

CASH OUT

4 Min Max Reps Bar Muscle Ups / or / Pull Up Variation