OUR WORKOUTS

WORKOUT

10 Rounds:

200m Run

10 Toes to Bar / or / Variation

10 DB Bench Press (2x50/35)

*30 min cap

STRENGTH

Part 1)

Every 2 Min for 20 Min (10 Rounds)

1 Power Clean + 1 Hang (Power or Squat) Clean + 1 Jerk @ 70+% of 1RM Clean

Part 2)

4x2 Clean Pull with 4 sec Descent @ 100% of 1RM Clean

*Rest 60-90sec between sets.

STRENGTH (15 Min Cap)

4 Rounds:

50ft Double DB Overhead or Front Rack Walking Lunge

Max reps Unbroken Pull Ups (Scale as needed to complete 7 or more reps!)

REST 90 Sec B/T Rounds…

WORKOUT

20-18-16-14-12-10-8-6-4-2

Wall Ball 20/14

KB Swing 53/35

*Target 10 Min

*Cap 13 Min

12 Min WAKE UP WORKOUT

3 Rounds: (For Quality)

1 Min Row

1 Min Air Squat

1 Min Bike

1 Min Burpee

MIDLINE STRENGTH

4 Min Tabata (8 Rounds of :20 on / :10 off)

Single Leg V Ups

Rest 2 Min

4 Min Tabata (8 Rounds of :20 on / :10 off)

Hanging Knee Raises / or / Knee to Elbows

STRENGTH

EMOM 10

3 PUSH Press @ 105-110% of 1RM SHOULDER PRESS (or slightly heavier than last week’s EMOM)

Partner Warm Up Workout

Partner Style

YGIG

Alternate every round

6 rounds For Quality: (3 rounds each)

10 Alt DB Snatch 50/35

25/25ft Single Arm DB Overhead Walking Lunge 50/35

200m Run

Main Workout

AMRAP 7

3/3, 6/6, 9/9, etc.

Power Snatch 75/55

Lateral burpee over bar

REST 3 MIN

AMRAP 7

3/3, 6/6, 9/9, etc.

Overhead Squat / or / Front Squat 75/55

Cal Bike

STRENGTH Part 1)

2 Sets:

*New Set Every 7 Min

9-6-3

Strict Pull Up

Strict Ring Dip

*Aim to finish each set in less than 5 min

*Scale this up or down to ensure it’s challenging and a struggle!

STRENGTH Part 2)

Every 2 min for 12 min (6 Sets)

2 PAUSE Back Squats @ 70% of 1RM (2 Sec Hold at bottom)

MIDLINE STRENGTH
3 Round:

:20 Side plank

:20 Side plank

20 Shoulder tap

:40 sec active hang from pull up bar

:20 sec handstand hold / or / Wall Walk

:10 L Sit hold

STRENGTH

Part 1)

Every :90 sec for 15 min (10 Rounds)

3 Shoulder Press @75-85% of 1RM

REST 3-5 Min b/t Parts…

Part 2)

EMOM 10

3 Push Press @ 100% of SHOULDER PRESS 1RM

WORKOUT

EMOM 28 (7 Rounds)

Alt. Between…

Min 1) 12/9 Cal Echo Bike

Min 2) *Sandbag Ground to Over Shoulder 150/100#

Min 3) 12/9 Cal Echo Bike

Min 4) 4 Bench Press @ 70% of 1RM

*You choose the reps!

CASH OUT:

EMOM 5

*Handstand Push Up / Ring Push Up

*you choose the reps to build capacity!

SKILL

Clean & Jerk Technique!

WORKOUT

15-12-9

Squat Clean 135/95

400m Run

Into…

21-15-9

Push Jerk 135/95

400m Run

24 min cap

STABILITY

15 Min Single Arm / Single Leg Stability

WORKOUT

LFCF Benchmark “Death Race”

LAST RETEST: 04/18/202/

EMOM 20

Alt. Between…

Min 1) Max Cal Row

Min 2) Max Reps Burpees

*Score is total reps!

WORKOUT

“30 Seconds Out”

Every 5min for 20min (4 Rounds)

In a 4 min window complete:
12 Burpee Box Jump Over 24/20”

400m Run

In remaining time… Max Reps Bar Muscle Up / C2B / Pull Ups

REST 1 MIN

STRENGTH
“Ring Things”

EMOM 12 (3 Rounds)

Alt. B/T…

Min 1- *Toes to Rings

Min 2- :20 Hollow Hold / / Tuck Hold

Min 3- *Ring Push Ups

Min 4- :40 Plank

*Choose your own reps to build strength & stability in both positions.

WORKOUT

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

Toes To Bar / / T2B Variation

15 Wall Balls 20/14 AFTER each set :)

*20 Min Time Cap

AEROBIC CAPACITY
*Aim to improve your paces from 7/20/2022

1000m Row

Rest 2 Min

800m Row

Rest 2 Min

600m Row

Rest 2 Min

400m Row

Rest 2 Min

200m Row

*Aim to use a faster pace as the distance decreases!

STRENGTH

Deadlift 6x2

Set 1: 2 Reps @ 75% of 1RM

Set 2: 2 Reps @ 80% of 1RM

Set 3: 2 Reps @ 85% of 1RM

Set 4: 2 Reps @ 90% of 1RM

Set 5: 2 Reps @ 90% of 1RM

Set 6: 2 Reps @ 90% of 1RM

WORKOUT

“LFCF Gut Check”

800m Run

30 Power Snatch 115/80

800m Run

30 Clean & Jerk 115/80

800m Run

30 Thruster 115/80

*30 Min Cap

STRENGTH

EMOM 10

4 Alt. Back Step Back Rack Lunge

*You choose the weight!

WORKOUT

30-20-10

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

DB Bench Press 50/35

Rest 5 Min

30-20–10

Echo Bike Cals (Ladies Cals 21-15-9)

Pull Ups

10 min Hip & Knee STABILITY WARM UP

WORKOUT

Every 2 Min for 20 min (10 Rounds)

In a 1 Min window complete:

3 Power Cleans 135/95

3 Front Squats 135/95

3 Push Jerks 135/95

In remaining time… Max reps bar facing burpees!

*Rest 1 Min between rounds!

*Score is total burpees completed!

*use a weight that allows for unbroken reps on your barbell movements!

WORKOUT

EMOM 28 min (7 Rounds)

1. *Power Snatch 75/55

2. :30 Double Under

3. *Pull Up / C2B / Bar Muscle Up

4. 10/8 Cal Echo Bike

*choose your reps to build your capacity!

WORKOUT

*Partner Workout

*Teams of 2

*YGIG

*Alternate after completing a full round

16 Rounds: (8 Rounds each)

4 Hang Squat Cleans 135/95

8 Bar facing burpees

12 Toes to Bar

*35min time cap

WORKOUT

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

Deadlift 225/155

Strict Pull Ups

Directly into…

1.5 mile run (Three 800m laps)

Time Cap: No Time Cap…You must finish ;)

CORE STRENGTH

3 Rounds For Quality:

20 Toes to Ring

Max Hold L Sit / or / variation

:20 sec Handstand hold / / HS walk practice

20 Single Leg V Up

WORKOUT

“Nancy’s Sister”

5 Rounds

400m Row

15 Front Squats 95/65

*20 Min Time Cap