OUR WORKOUTS

STRENGTH

Part 1)
EMOM 5

3 Snatch Balances (power or squat receiving position)

*Light/Mod. Weight!

REST & Set Up for part 2

Part 2)

EMOM 5

3 Snatch Push Press (off of back rack)

*Light/Mod. Weight!

REST & Set Up for part 3

Part 3)

EMOM 5

2 Snatch Pulls @ 100% of 1RM Snatch

WORKOUT

Every 3 Min for 5 Rounds (15min)

In 2 minutes, perform:

20/16 Cal Row

Then with remaining time…

Max Reps Power / or / Squat Snatch 135/95

*For experienced athletes this should be moderate - heavy loading

*For athletes newer to the snatch the weight should feel light, and easy to control

REST 1 Min Between Rounds

*Score = total reps of Snatches over the 5 rounds!

STRENGTH

Tempo + Pause Back Squats

10 sets of 3 reps

(3 sec descent + 2 sec hold & FAST on the way up!)

*Start your first set at 50% of 1RM and maintain and/or build slowly over the 10 sets!

*the goal is to maintain the tempo at all cost, NOT move heavy weight!

WORKOUT

LFCF Benchmark Workout

Last retest 06/04/21 (I think?)

“Death Race”

5 rounds:

15/10 Cal Echo Bike

10 Burpees

*Target: sub 7 min!

*Cap: 10 min

STRENGTH

Shoulder Press

Set 1: 5 reps @ 60% of 1-RM

Set 2: 3 reps @ 75%

Set 3: 1 rep @ 80-85%

Set 4: 7 reps @ 70-75%

Set 5: 7 reps @ 70-75%

Set 6: 7 reps @ 70-75%

Set 7: 7 reps @ 70-75%

WORKOUT

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

Deadlift 185/125

DB Bench Press (2x 50/35’s)

*17min Time Cap

WARM UP

3 Rounds:

30 Russian Twists

50ft/50ft Suitcase carry

Max time in Hollow Hold

PARTNER WORKOUT

1 min on / 1 Min off (switching with your partner)

*pick up where your partner left off!

AMRAP 24

10 Pull Ups

20 Hand Release Push Ups

30 Thrusters 45/35 (empty bar - no dropping empty bars!)

STRENGTH

AMRAP 12 (For Quality)

*3-10 Ring Dips / or / Bar Dips

*1-10 Strict Ring Pull Ups

10/10 Kneeling Single Arm KB Presses

*1-3 Rope Pull Ups / or / Rope Pull-to-Stand

*Choose a rep range that suites your progression and strength.

*Rest as needed between movements (they should be challenging!!!) as this is a ‘For Quality’ strength session!

WORKOUT

4 Rounds: (12min)

Min 1) Max Reps Alt. DB Snatch 50/35

Min 2) 15 Box Step Ups 24/20”

Min 3) 15/12 Cal Row

*Score = Total DB Snatch Reps

STRENGTH

Every 2 Min for 8 min (4 Rounds)

5 Bench Press @70-75% of 1RM

PARTNER WORKOUT

-YGIG

-Teams of 2

-Split work evenly

AMRAP 18
20 Power Snatch 95/65

30 Burpee Box Jump Over

40 Alt. Lunges in place (Bar on Front rack) 95/65

50/40 Cal Echo Bike

STRENGTH

EMOM 10

7 Front Squats

*use the same weight for the whole EMOM

WORKOUT

AMRAP 10

9 Push Jerks 135/95

15 Toes To Bar

21 Wall Balls 20/14

REST 2 MIN

THEN…

For Time:

20 Push Jerks 135/95

30 Toes to Bar

40 Wall Balls 20/14

*8 min time cap

WORKOUT

10 Rounds:

2 Power Cleans @ 80% of 1RM

5 SHSPU / / DB Shoulder Press

10/8 Cal Echo Bike

*Time Cap 21

WORKOUT

AMRAP 20

5 Deadlift 255/175

50 Double Unders / / 100 Singles

5 Bar Muscle Ups / / or Variation 

400m Run

CASH OUT

Partner 400m KB/DB Farmers Carry

PARTNER WORKOUT

”Did you touch my drum set!?”

AMRAP 28

*YGIG

*Teams of 2

*Split work evenly

30 Deadlift 135/95

30 Lateral Burpee over bar

30 Shoulder to Overhead 135/95

30 Pull Ups

30 Front Squats 135/95

STRENGTH

EMOM 12 (3 Rounds)

Min 1) *Ring Dip

Min 2) *Ring Row

Min 3) 15 Russian KB Swing (Heavy)

Min 4) 10 KB Goblet Squats

*You choose the reps!

WORKOUT

EMOM 20 (5 Rounds)

Min 1) *DB Front Rack Lunges in Place (2x50/35)

Min 2) :30 Max Rep Double Unders

Min 3) *Sandbag Ground to Over Shoulder 150/100

Min 4) 12/9 Cal Bike (aim to finish sub :35sec)

*You choose the reps!

STRENGTH

EMOM 12 (3 Rounds)

Alt. B/T…

Min 1) 3+ Reps of Strict Chin Ups

Min 2) :10sec+ L Sit Hold

Min 3) 3+ Reps of Strict Pull Ups

Min 4) :10sec+ Handstand Hold

WORKOUT

For Time:

*Working in a 2 minute on / 1 minute off interval until completion!

*30 min time cap!

100 DB Push Press (you choose the weight)

2,000m/1,600m Row

100 Burpee

PART 1:

8 sets of: 2 Hang Muscle Snatches + 2 Snatch Grip Push Press + 2 Overhead Squats

*Build over the 8 sets

PART 2:

Low Hang Snatch 2-2-2

*All sets at 85%

*Use the heaviest weight you can for each set.

PART 3:

Snatch Pull 3-3-3

*All sets at 105% of 1RM Snatch

STRENGTH / STABILITY

4 Rounds For Quality / Control:

:30 Ring Plank

10/10 Kneeling SA DB Shoulder Press (Light)

5/5 DB SA DB Bent over row (heavy)

:30 Hollow Hold

WORKOUT

4 Rounds:

*Each Round For Time

*New Round Every 4 Min!

18 Alt. DB Snatch 50/35

15 Hand Release Push Up

12 Toes to Bar / or / Variation

WORKOUT

5 Rounds

50 Double Under

15 Deadlift 135/95

10 Strict HSPU / or / Variation

5 Hang Squat Cleans 135/95

200m Run

Partner Warm Up / Wake Up “Workout”

3 Rounds (For Quality)

20 Synchro Air Squats

20 Synchro Hanging Knee raises

200m Run

Part 1: (Individual workout)

AMRAP 9

18 Box Jump Over 24/20”

15 Double DB Snatch (2x35/25)

12 Strict Pull Ups

REST 5 MIN Between Part 1 & Part 2

Part 2: (Individual workout)

AMRAP 9

15 DB Push Press (2x35/25)

12 Push Ups on your DB’s

9 DB Box Step Ups (2x35/25) 24/20”

SKILL

20 min Bar Muscle Up practice + skills and drills!

WORKOUT

EMOM 15

Min 1) 1 Wall Ball 20/14 + Max Ab Mat Sit Ups

Min 2) 2 Wall Ball 20/14 + Max Ab Mat Sit Ups

Min 3) 3 Wall Ball 20/14 + Max Ab Mat Sit Ups

…and so on…

Min 15) 15 Wall Ball 20/14 + Max Ab Mat Sit Ups

*score = total sit ups in 15 minutes!

STRENGTH

Part 1)

EMOM 10

2 Front Squat + 2 Jerk (Split or Push)

*Aim to stay Between 60-70% of 1RM of Jerk

Part 2)

EMOM 10

4 Front Rack Step Back Lunges

*You choose the weight!

WORKOUT

50/40 Cal Echo Bike Test

*5 Min Time Cap

STRENGTH

Deadlift 8x1

*If all feels good, aim to test your 1RM in the last two sets!

Set 1: 1 rep @ 65%
Set 2: 1 rep @ 70%
Set 3: 1 rep @ 75%
Set 4: 1 rep @ 80%

Set 5: 1 rep @ 85%

Set 6: 1 rep @ 90%

Set 7: 1 rep @ 95%+
Set 8: 1 rep @ 95%+

CORE WORKOUT

(For Quality)

AMRAP 12

30 Ab Mat Ups

40 Alt. Single Leg V Ups

1 Min plank

20 Bird dogs

20 Superman’s

:30 Active hang from pull up bar (hollow pos.)

STRENGTH

Shoulder Press

Set 1: 5 reps @ 60% of 1-RM

Set 2: 3 reps @ 75%

Set 3: 1 rep @ 80-85%

Set 4: 7 reps @ 65-70%

Set 5: 7 reps @ 65-70%

Set 6: 7 reps @ 65-70%

Set 7: 7 reps @ 65-70%

WORKOUT

30-20-10

Pull Ups

Cal Echo Bike (Ladies Cals: 21-15-9)

*Time Cap 9 Min