OUR WORKOUTS

WORKOUT

EMOM 30

Alt. Between…

Min 1) 5 Burpee Pull Up (sub :45 sec)

Min 2) Rope Climb / variation / or / Rope Climb Practice

Min 3) 5 Deadlift @ 70-75% of 1RM

Min 4) 10 DB Front Squats (2x35/25#)

STRENGTH
Shoulder Press 4x10 @ 60-65% of 1RM

PARTNER Workout

*YGIG

*Teams of 2

*Split work evenly!

AMRAP 22

40/30 Cal Bike

20 Strict Pull ups

20 Strict HSPU / / DB Shoulder Press

WARM UP / / STABILITY SESSION (15-20min)

3 Sets:

30 Alt. Single Leg V Ups

20 Supermans

1 Min Plank

50ftL/50ftR Single Arm Overhead DB Carry (heavy DB)

:30 sec active hang from pull up bar

5 Wall Walks

WORKOUT

AMRAP 14

40 Ab-Mat Sit Ups

30/24 Cal Row

70 Double Unders / / 140 Single Unders

“The LFCF Gauntlet”

Part 1) 0:00-1:00 Max Cal Echo Bike

1:00-5:00 REST

Part 2) 5:00-15:00

For Time:

15-12–9-6

Push Press 115/80

Toes To Bar

Part 3) 15:00-22:00

AMRAP 7

6 Bar Facing Burpee

9 Hang Power Cleans 115/80

12 Front Squats 115/80

Part 4) 22:00-32:00 (10 min)

Find a 1RM Power or Squat Clean!

STABILITY / / WARM UP

AMRAP For Quality 7 min

10/10 Single Leg Split Squat

15 Double DB Sumo DL

:30 Hollow Hold / / Tuck Hold

:20/:20 Coppenhagen Plank / / Side Plank

WORKOUT

EMOM 20 (5 Rounds)

Min 1) 12/9 Echo Bike

Min 2) 15+ KB Swings 53/35

Min 3) 15/12 Cal Row

Min 4) 15 Box Jump Over 24/20”

*Coaches note: Push the pace on the machines, ensure box jump over & KB swings are “active recovery” movements!

CASH OUT (More Chad 100x Prep)

AMReps 10 Min

Max Rep Box Step Up 20”

(Come take on Chad 1000x THIS Sunday during Sunday Open gym at 10am!!)

PARTNER “HERO” WORKOUT

“BERT”

*Team of 2

*Partition reps evenly (including the runs)

For Time: (35min Cap)

50 Burpees

400m Run

100 Push-Ups

400m Run

150 Walking Lunges / / Lunges in place

400m Run

200 Air Squats

400m Run

150 Walking Lunges / / Lunges in place

400m Run

100 Push-Ups

400m Run

50 Burpees

CASH OUT:

AMRAP 5

3/3, 6/6, 9/9, ETC.

Strict Pull Up

Strict HSPU or DB Shoulder Press

HERO WORKOUT

”Holleyman”

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

30 Rounds:

5 Wall Ball 20/14

3 Handstand Push Up / or / DB Push Press / Push Up
1 Power Clean 225/155 (or 70-80% of 1RM)

*33 Min Cap

*25 Min Target

WORKOUT

Every 7 Min for 28 Min (4 Rounds)

*Each Round for time!

21 Box Jump Overs 24/20”

15 Toes to Bar

9 Deadlift 225/155

200m Run

*Aim to finish each round in Sub 6 min!

STABILITY

3 Rounds:

4 Back Step Lunges (Back Rack) 4 sec descent

6/6 Single leg split squats (add weight as needed)

8 KB Sumo Deadlift

WORKOUT

“Pacing” (24 min)

3 Min Bike (Mod)

3 Min Row (easy)

2 Min Bike (Fast)

2 Min Row (easy)

1 Min Bike (Fastest)

1 Min Row (easy)

3 Min Bike (easy)

3 Min Row (Mod)

2 Min Bike (easy)

2 Min Row (Fast)

1 Min Bike (easy)

1 Min Row (Fastest)

STRENGTH

Shoulder Press

6x3 @ 80% of 1RM

WORKOUT

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

DB Deadlift (2x50/35)

DB Push Press (2x50/35)

*30 Doubles / / 60 Singles after each set

*15 Min Time Cap

WORKOUT

EMOM 24 (6 Rounds)

Min 1) 5+ Reps Overhead Squat 95/65

Min 2) *Strict Pull Ups

Min 3) 12/9 Cal Row

Min 4) *Ring Push Ups

*You choose the reps!

CHAD 1000x PREP “warm up”

AMRAP 15

Max Reps Box Step Ups

*You choose the height!

WORKOUT

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

Clean & Jerk 95/65

*After Each set complete one round of “Cindy”

5 Pull Ups

10 Push Ups

15 Air Squats

*25 min time cap!

STABILITY

AMRAP (FOR QUALITY) 12 min

:30/:30 Side plank

5/5 Single Leg Split Squats (add weight via DB’s as needed)

15 KB Sumo Deadlifts (slow eccentric tempo)

:30 Ring Plank

SKILL

10-15 Min Bar Muscle Up Practice / Review

WORKOUT

AMRAP 9

3 Bar Muscle Ups

5 Power Snatches 115/75

7 Front Squats 115/75

SKILL

Part 1:

5-10 Min Rope Climb Footwork Practice & Review

Part 2:

“Capacity Builder” EMOM 9 (3 Rounds)

Min 1) *Rope Climb / Practice / footwork / pull to stand

Min 2) *Handstand hold / HS walk / or / Plank

Min 3) Double Under / Jump Rope practice

WORKOUT

AMRAP 12

15/12 Cal Bike

15 Push Press 75/55

15 Push Ups

STRENGTH

Part 1:

EMOM 10

4 Alt. Step Back Lunges (Back rack)

*You choose the weight

*Aim to stay at the same weight for the whole 10 minutes!

Part 2:

5 Sets:

2 Low Hang (bar starts below knee) Power Cleans @ 60-65% of 1RM (With 2 sec pause in receiving position)

5 Sets:

1 Hang Power Clean + 1 Power Clean @ 70-75% of 1RM

CASH OUT

EMOM 5

*Toes to Bar

*Choose the reps and progression to build your capacity!

Every 2 min for 30 min alternate between…

Set 1: (2 minutes)

2 Rounds:

20 Doubles / / 40 Singles

12 Russian KB Swings 53/35 (heavy!)

Set 2: (2 minutes)

2 Rounds:

4 BBJO 24/20”

10 Alt DB Snatch 50/35

Set 3: (2 minutes)

30 Wall Ball 20/14

STRENGTH

Part 1: (15 Min)

Shoulder Press

4 Sets of 7 reps @ 70-75% / or / 2-5lb heavier then 10/24/2022

Part 2: (15 min)

3 Rounds of:

12-9-6-3

Bench Press

*Use a slightly heavier weight for each set!

*The goal is to increase pressing capacity and ability to move different weights

*Make sure to rest enough between sets so that no reps are failed

*Stay below 80% of 1RM

CASH OUT

“For Quality”

AMRAP 7

5/5 DB Bent Over Row (Slow tempo down / / Heavy!)

10 90/90 Press (Crossover Symmetry)

5 Slow Tempo Strict Pull Up (1-2 sec Up / 1-2 sec down)

10/10 Single Arm Banded Rotator Cuff Pull Apart

PARTNER WORKOUT

AMRAP 35

1000m run (Together)

Into…

4 Rounds: (YGIG Style)

30 Burpee Pull Ups

30 KB Swings 53/35

30 Wall Balls 20/14

Into…

AMRAP with remaining time… (YGIG Style)

200m Run (Together)

30 Toes to Bar / or / Knee Raises / or / Sit Ups

40 Cals on Bike / or / Rower

WORKOUT

EMOM 40 (10 rounds)

Min 1) *Sandbag Over Shoulder 150/100#

Min 2) 10+ reps of Weighted Box step ups 20/16” (70/50# = total weight w/ KB or DB’s)

Min 3) *HSPU / Strict HSPU / Def. HSPU / DB shoulder Press

Min 4) :55 sec recovery echo bike (use a pace sustainable for the whole 40 minutes)

*You choose the reps!

STRENGTH / / SKILL

10 Min Review / teaching progressions of:

-Rope Climbs

-Handstand variations/ progressions & regressions

EMOM 12

Alt. Between…

MIn 1) :30+ Sec Ring Support Hold / or / Ring Plank

Min 2) Rope Climb Practice / Rope Pull Ups/ Pull to stands / Leg Wrap Practice

Min 3) HS Hold / Shoulder Taps / HS Walk practice!

Min 4) :10+ sec L- Sit Hold

WORKOUT

10 Rounds:

7 Thrusters 75/55

25 Double Unders

5 Pull Ups / / C2B / / Bar Muscle Ups

*18 min cap!