OUR WORKOUTS

WORKOUT

AMRAP 15

200m Run

15 Toes to Rings / / Variation 

200m Run

15 Ring Push Ups / / Hand Release Push Ups

REST 5 MIN

AMRAP 15

20/16 Cal Echo Bike

15 Alt. Step Back DB Lunges (held at sides) 2x50/35

20/16 Cal Echo Bike

15 DB Push Press (2x50/35)

PARTNER WORKOUT (40 min)

Part 1)

*Teams of 2

AMRAP 10

15 Synchro Lateral Burpees over Bar

40 Clean & Jerks 95/65 (YGIG, split how you’d like)

REST 5 MIN

Part 2)

AMRAP 10

*Teams of 2

*Alternate FULL Rounds

10 Front Squats 115/80

10 Pull Ups / / C2B

REST 5 MIN

Part 3)

AMRAP 10

*Teams of 2

*Alternate FULL Rounds

5 Thruster 135/95

5 Chest to Bar Pull Ups / / Bar Muscle Ups

STABILITY / / ACTIVATION

10 ish Min Coach Led shoulder work!

STRENGTH

Every 2 min for 12 Min (6 sets)

3 Push or Split Jerks @60+% of 1RM

*Start at 60% for your first set and build as able over the 6 sets!

PARTNER WORKOUT

*Teams of 2, YGIG style

*Alternate FULL rounds!

AMRAP 10

8/8 Single Arm DB Push Press 50/35

12 Toes to Bar

STRENGTH 

15 Min to Find a 3RM Deadstop Deadlift

*controlled descents!

WORKOUT

EMOM 18 (6 Rounds)

Alternate between…

Min 1) 10+ DB Bench Press (2x50/35)

Min 2) 10+ RKB Swing 70/53 (heavy!)

Min 3) 50ft+ Walking Lunge (add DB weight as needed)

STABILITY

AMRAP 15 (For Quality)

:20+/:20+ Copenhagen Plank

5/5 Heel elevated ATG Squats (DB held at side IF needed)

:30/:30 Banded Distraction stretch (couch stretch position)

5/5 Singe Leg Double DB Deadlift

WORKOUT

For Time:

100 Double Unders

80/60 Cal Echo Bike

100 Double Unders

120/90 Cal Row

100 Double Unders

*25 Min Time Cap

PARTNER WORKOUT

*Teams of 2, YGIG Style

AMRAP 18

50 DB Thrusters (2x35/25)

40 Pull Ups / / C2B

50 Double DB Hang Snatch (2x35/25)

40 Lateral Burpee over DB

POST WORKOUT STRENGTH

EMOM 6

6 Back Squats 

*The Squat capacity builder cycle begins again!! This is day 1, and this is a post workout strength for a reason! Aim To use a similar starting weight to what you did last summer (if this is your first time, use a moderate / tolerable weight)

*stay at same weight for all sets / / keep them fast!

STRENGTH

Part 1)

Every 2 Min for 12 Min (6 Sets)

3 Overhead Squats @ 60% of 1RM

*Build as able over the 6 sets (go off of feel!)

Part 2)

EMOM 10

2 Power Snatch @ 60+% of 1RM

*Aim to start around 60% add weight as needed! Make sure these feel fast!

Part 3)

Every 90 sec for 6 min (4 sets)

3 Snatch pulls @ 100+% of 1RM Snatch

PARTNER WORKOUT

Part 1)

*Teams of 2, YGIG Style Split reps however!

AMRAP 15

40 Power Cleans 95/65

40 Toes to Bar / Variation

40 Shoulder to Overhead 95/65

40 Air Squat

Part 2)

*Teams of 2, YGIG Style Split reps/distances evenly!

AMRAP 10

10 Front Squat 185/125 (heavy)

50ft Handstand Walk / / 6 Wall Walks

100ft Sandbag Carry (heavy)

SKILL

Bar Muscle Up Drill / Progressions

*This is a good day to default to strength progressions for the following “capacity builder”

CAPACITY BUILDER

Every 2 Min for 8 Min (4 Rounds)

*Bar Muscle Ups

*You choose the reps - if you have them, use these sets to build your capacity.

*if you’re new to them, use this as a practice time!

*if you’re missing the strength for these, hammer the strict progressions!

WORKOUT

EMOM 12 (3 Rounds)

Alternate between…

Min 1) *Strict HSPU / / Strict DB Shoulder Press

Min 2) *DB Step Back lunges DB’s held at side (2x50/35)

Min 3 & 4) 400m Run / or / 300m Run

SKILL

*Coach led empty bar power clean and front squat drills and position work

STRENGTH

Every 90 Sec for 10 Rounds (15 Min)

1 Segment power clean + 2 Front Squats

*Segment clean = 1-2 Sec pause at the knee, then continue the lift.

*Start first set around 65% of 1RM Clean

*Build steadily, and as able over the 10 rounds, but stay below 90% and keep power cleans moving fast!

STRENGTH (pt. 2)

Every 90 Sec for 5 Rounds (7.5 Min)

2 Deadstop Clean Pulls @ 100+% of 1RM Clean

STRENGTH (pt. 3)

4 sets of 3 Jerk Drives @ 80-90% of 1RM Jerk (split or Push)

WARM UP / / ACTIVATION

3 Rounds For Quality

:20/:20 banded hip distraction

:20/:20 Isometric Lunge Hold

5/5 Slow Tempo Banded Hip Flexer Curls

:20 Hollow Hold

STRENGTH

EMOM 6

6 Alt Step Back Lunges (Front Rack)

*You choose the weight

*aim to stay at the same weight for all rounds!

WORKOUT

3 Sets (18 min)

AMRepsAP 3

20/16 Cal Row

Max reps in remaining time…Burpee Box jump over 24/20”

Rest 3 Min

STRENGTH

Set 1) 2 Hang Snatches + 2 Overhead Squats

Set 2) 2 Hang Snatches + 2 Overhead Squats

Set 3) 2 Hang Snatches + 2 Overhead Squats

Set 4) 2 Hang Snatches + 1 Overhead Squat

Set 5) 2 Hang Snatches + 1 Overhead Squat

*Start at 65% 1RM Snatch and build over the 5 sets. DO NOT exceed 90% 1RM Snatch.

*Aim for unbroken reps!

*New Set every 2:30-3:00

WORKOUT

EMOM 10

5 Touch And Go Power Snatches*

20 Double Unders

*Choose your weight, and aim to stay at the same weight for all 10 Minutes!

STABILITY

3 Rounds for Quality: 

10 Scap Push Ups

10 Prone Y Raises 

10 90/90/Press (x-over Sym)

10/10 Single Arm Banded external rotation (x-over Sym)

50ft/50ft Single Arm DB Overhead Carry (moderate)

WORKOUT

“Handsy”

AMRAP 15

10 Toes to Bar

10/8 Cal Echo Bike

5 Strict Pull Ups

10/8 Cal Echo Bike

WORKOUT

EMOM 24

15/12 Cal Echo Bike

*Strict Pull Up

15/12 Cal Ski

*Air Squat

*Aim for a hard effort on the machines today - choose your own reps on the pull ups and squats to sustain high machine calories!

POST WOD SKILL

10 Minutes of Practice / / Capacity Building

Hand Stand Hold / HS Walk / Progressions

STABILITY / / STRENGTH

AMRAP 15 (For Quality)

10 Banded Heel elevated Glute Bridge (3 Sec hold at top)

5/5 Single Leg Split Squat (slow tempo / 2 sec hold at bottom) *add weight as needed

5+ Nordic Curls

10+ Sec L Sit Hold

*Rest as needed between movements!

STRENGTH

Deadlift

6x4 @ 80% of 1RM

PARTNER CASH OUT / / COOL DOWN

15 Min Partner Row (YGIG style, you choose the interval with your partner)

*Monday Chipper theme continues for another week!

WORKOUT

For Time:

30 Burpee Box Jump Over 24/20”

30 Sandbag Bear Hug Squats 150/100

30 Chest To Bar Pull Ups / / Pull Ups

60 Wall Ball 30/20 (Heavy!)

60 Alt. DB Snatch 50/35

60/50 Cal Echo Bike

*30 Min Cap

PARTNER WORKOUT

*Teams of 2

“The Gauntlet”

Part 1) 0:00-10:00

AMRAP 10

Max Reps BBJO 24/20” (YGIG Style)

REST 5 MIN (10:00-15:00)

Part 2) 15:00-25:00

AMRAP 10

*Partners Alternate after each movement!

10 Push Press

10 Pull Ups

10 Front Squats

RX=115/85

REST 5 MIN (25:00-30:00)

Part 3) 30:00-40:00

AMRAP 10

BUY IN: 50/40 Cal Echo Bike

Max reps in remaining time of squat clean thrusters 155/105

WORKOUT

EMOM 40 (10 Rounds)

Alternate between…

Min 1) 5+ Burpee Box Jump Over 24/20”

Min 2) :40 Sec Row

Min 3) 10+ Alt. Double DB Reverse Lunge*

Min 4) :40 Sec Echo Bike

*Moderate weight on the lunges, DB’s can be held in front rack, at sides, overhead etc.

LFCF 12 Days of XMAS

*Performed like the song!

1 Lateral Burpee over DB’s

2 DB Devils Press

3 DB Thruster

4 DB Hang Power Clean

5 DB Deadlifts

6 DB Push Ups

7 DB Push Press

8 DB Front Squats

9 Pull Ups

10 V Ups

11 Toes to Bar

12  Wall Walks / / or 2 Min Plank

RX= (2x35/25 DB’s)

FireBreather Fitness Robot RX+=(2x50/35 DB’s)

*36 min time cap

PARTNER WORKOUT

Part 1)

*Teams of 2, YGIG split reps however

AMRAP 18

40 Toes to Bar

40 Thrusters 45/35 (empty bar)

40/32 Cal Echo Bike

REST 6 Min

Part 2)

*Teams of 2!

2 Sets: (16 min)

AMRAP 3

15 Synchro Lateral Burpee Over Bar

Max Clean & Jerks 135/95

Rest 1 Min

AMRAP 3

15 Synchro Lateral Burpee Over Bar

Max Bar Muscle Ups / / C2B / / Pull Ups

Rest 1 Min