OUR WORKOUTS

STRENGTH

AMRAP 15 (For Quality)

5/5 Single Arm DB Kneeling Press (heavy)

5/5 SA DB Bent Over Row (heavy)

5+ Bar Dips

5+ Slow Tempo Ring Push Ups

*Rest as needed

STRENGTH (pt. 2)

Bench Press

5x2 @80-85% of 1RM

CASH OUT

“SHSPU Capacity Builder”

Every 90sec for 5 rounds (7.5 min)

*Strict HSPU

*You choose the reps!

*Prioritize a full ROM press!

STABILITY

Coach Led Shoulder and T-Spine Mobility and Stability

SKILL

10 Min Single Leg Squat and Deadlift stability

WORKOUT

EMOM 16 (4 Rounds)

Min 1) 10+ Overhead Squats 75/55

Min 2) 10+ Burpees Over Bar

Min 3) 10/8 Cal Bike

Min 4) 7+ Power Snatch 75/55

STRENGTH

Deadlift 7x4 @ 80% of 1RM

* this is session #6 of our deadlift capacity

*aim to rest 2:30-3:30 between sets

*controlled descents - if needed, break the 4 reps into smaller sets - but don’t exceed two breathing cycle between reps.

*If you haven’t already completed sessions 3 & 4 or 5 (7x3 or 6x3 or 6x4 @ 80%) revert back to one of those instead of todays 7x4

CASHOUT

For Time:

80/64 Cal Row

5 Min Cap

SATURDAY WORKOUT

LFCF Benchmark “death wish”

For Time:

21-15-9

Hang Power Snatches, 95/65 lbs

Lateral Burpee Over Bar

Into…

21-15-9

Thruster 95/65

Pull Up

Into…

21-15-9

Power Clean 95/65

Push Up

SKILL

“Barbell Cycling”

2 Sets:

12 Unbroken Power Cleans

-Rest

9 Unbroken Power Cleans

-Rest

6 Unbroken Power Cleans

*use a slightly heavier weight each set if possible. Maintain proper position through out all unbroken, “touch and go” reps.

*the goal is to learn proper touch and go form, then reinforce it with some weight - this is not supposed to be “heavy” or a strength

WORKOUT

“DT”

5 Rounds:

12 Deadlift 155/105

9 Hang Power Cleans 155/105

6 Push Jerks 155/105

*15 Min Cap

SKILL

10 Min Warm Up / Bar Muscle Up drills

PRACTICE

Every 2 min for 8 min (4 Rounds)

*Bar Muscle Ups

* You choose the reps / progression

WORKOUT

3 Rounds:

30/24 Cal Row

20 Front Rack Alt. Lunges 95/65 (from Floor)

100 Double Unders (work less than 3 min)

REST 1 Min Between Rounds

Score: Slowest round

WORKOUT

EMOM 28 (7 Rounds)

Min 1: 10/8 Cal Bike (less than :40 of work)

Min 2: 15+ Wall Ball 20/14

Min 3: 4+ Shuttle Run (50ft)

Min 4: 8 Alt. DB Snatch (heavy!)

CASH OUT

EMOM 5

*Strict HSPU

*choose the reps to build your capacity!

STRENGTH

AMRAP 15 (For Quality)

3 Weighted Pull Ups

6 Bar Dips

9 DB Push Press (mod/heavy)

12 Ring Rows (slow eccentric)

*1 Min rest b/t rounds

STRENGTH (pt 2)

Deadlift 6x4 @ 80% of 1RM

* this is session #5 of our deadlift capacity

*If you haven’t already completed sessions 3 & 4 (7x3 or 6x3 @ 80%) default to those instead of todays 6x4

STRENGTH

AMRAP 12 (For Quality)

:10 L Sit Hold

3+ Strict Toes to Bar with Slow descent!

20 V Up

:20 / :20 Coppenhagen Plank

STRENGTH (pt. 2)

Every 90 Sec for 15 min (10 sets)

1 Power Clean + 1 Front Squat + 1 Jerk

* start moderate and build over the ten sets!

SATURDAY WORKOUT

Part 1)

AMRAP 9

20 Alt. DB Snatch 50/35

10 Burpee Box Jump Over 24/20”

Part 2)

E2MOM 12 (6 Rounds)

10 Bar Facing Burpees

1 Squat or Power Snatch (Heavy)

Part 3)

AMRAP 15

400m Run

15 Overhead Squats / OR / Front Squats 95/65

10 Burpee Pull Ups

*3-5 Min of REST between each part

Coach Led “Machine” Warm Up

Partner Warm Up Workout

*Teams of 2

*YGIG

300 Box Step Ups

200 Alt. SL V Ups / / Ab Mat sit ups

100 Burpees

MAIN WORKOUT

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

For Time:

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

*30 Min Cap

THANKSGIVING DAY LFCF FITNESS EXTRAVAGANZA

Part 1)

4 Sets:

3 Min Work / 1 Min Rest

15 Toes To Bar

10 Thrusters 75/55#

Max Calorie In Remaining Time

Even Minutes: Bike

Odd Minutes: Row

REST 4 Min Between Part 1) & Part 2)

Part 2)

4 Sets:

3 Min Work / 1 Min Rest

15 DB Bench Press (2x50/35)

10 Power Snatch 95/65

Max Reps in Remaining time:

Even Minutes: Bar Facing Burpee

Odd Minutes: Double Under

PARTNER CASH OUT:

5k Run (YGIG, partition as you wish!)

WORKOUT

10 Rounds:

200m Run

3 Push jerks @ 65% of 1RM

*Use a rack

*Should be able to perform all sets UBK

*16 min Cap

Post Workout STRENGTH

Pause Front Squat (2 sec hold at bottom)

5 x 2 @ 80% of 1RM CLEAN

WORKOUT

EMOM 40

Alt. B/t…

Min 1) *Cal Ski / / :40 sec

Min 2) 3+ Sandbag G2OS 150/100

Min 3) *Cal Row / / :40 Sec

Min 4) *Hand Release Push Up

STRENGTH

3 Rounds For Quality:

20/20 Half Kneeling Single Arm DB Press (light)

10/10 Single Arm DB Bent Over Row (heavy)

:10+ L Sit

:10 Ring Support Hold (top) + :5 Hold at bottom

WORKOUT

40-30-20-10

KB Swing 53/35

Push Press 75/55

*13 Min Cap

PART 1)

For Time:

21 Power Snatch

21 Burpee Over Bar

15 Hang Squat Snatch

15 Burpee Over Bar

9 Squat Snatch

9 Burpee Over Bar

*RX = 95/65

*12 Min Cap

PART 2)

EMOM 12 (3 Rounds)

Min 1: 8/6 Cal Ski + 20 Double Unders

Min 2: *Wall Walks / / Wall Facing HSPU

Min 3: 15/12 Cal Row

Min 4: 5/5 SA DB Overhead Back Step Lunge

SKILL

*coach led empty bar warm up & drills

STRENGTH

10 x 1 Clean Lift off (pause for 1 sec at knee) + 1 Power Clean (pause for 1 sec in receiving position)

*start at 50% of 1RM clean and build toward 70% of 1RM over the 10 sets

*stay below 75% of 1RM

WORKOUT

Every 90 Sec For 15 min (10 Rounds)

3 Squat Clean Thrusters (heavy load)

*aim to use the same weight for all 10 Rounds

*aim to start each lift from floor and drop on pads after each rep

STABILITY

Coach Led Banded Shoulder Stability Session

SKILL

Bar Muscle Up Practice / / Review

Every 2 min for 8 min (4 Rounds)

*Bar Muscle Up / / Progression

WORKOUT

AMRAP 7

7 DB Bench (2x50/35)

7 Toes to Bar

7 Box Jumps 24/20”

STRENGTH

*this is week 4 / / session 4 ! If you haven’t done at least two prior sessions, complete a 6x2 instead.

Deadlift 7x3 @ 80% of 1RM

*Try to complete all 3 reps UBK, but break them up if needed.

*Rest 1:30 - 2:30 between sets! (Take your time!)

PARTNER WORKOUT

*Teams of 2

*YGIG

*Alternate full rounds

8 Rounds (4 Each)

15/10 Cal Echo Bike

10 Burpees :)

STRENGTH

AMRAP 12 For Quality;

:10+ L Sit Hold

5/5 Half kneeling SA DB Press (heavy if possible)

*Bar Dips

100ft Double KB Overhead Walk (use a weight that allows for proper overhead position)

SKILL

3 Rounds For Quality (12 min cap)

:90 Doubles Under / / Progression / / Practice

*SHSPU / / Progression / /Seated DB Press

*The goal of todays session is to “practice” and refine our doubles, and Handstand pressing ability.

*if your proficient in both movements; for doubles work on large unbroken sets, and for SHSPU - work on a slower tempo!

WORKOUT

AMRAP 9

1-2-3-4-5-6… +1 and so on…

Strict Pull Up

Burpee Box Jump Over 24/20”