WARM UP
*Coach Led glute warm up / / activation
STABILITY / STRENGTH
AMRAP 7
:30+ Active Hang from Pull Up bar
:15 L Sit / Variation
5+ Nordic Curls
5/5 Single Leg Split Squats (add weight if needed)
STRENGTH
Deadlift 8x4
*Aim For UBK reps, but split up if needed (complete all reps within :30 sec)
*This is week #8 of our deadlift capacity builder!
Read MorePARTNER WORKOUT (Part 1)
5 Sets EACH (20 Min Total)
In 2:00, Complete:
4/4 Single Arm DB Devils Press 50/35
12 Toes to bar
Max Cal Echo Bike in remaining time.
2:00 REST
*Only one partner works at a time
*Partners will alternate working / resting every 2:00
*Score is total cals on the echo bike
PARTNER WORKOUT (Part 2)
*Teams of 2,
*YGIG style, Alternate FULL Rounds
AMRAP 12
50ft Single Arm DB walking Lunge 50/35
40 Crossover Singles
1 Rope Climb / / Variation
Read MoreWORKOUT
LFCF Benchmark “Death Wish”
*Last performed on 06/06/2024
For Time:
21-15-9
Hang Power Snatch 95/65
Lateral Burpee Over bar
Into..
21-15-9
Thruster 95/65
Pull Ups
Into…
21-15-9
Power Clean 95/65
Push Up
*25 Min Cap (LOTS of time to finish!!)
Read MoreSTRENGTH
Bench Press
5x5 @65-70% of 1RM
*aim to put as much velocity on the concentric (up!) part of the press today!
WORKOUT
“Handstand Helen”
AMRAP 15
400m Run
21 KB Swing 53/35
12 Strict HSPU / DB S Press
Read MoreSTABILITY
AMRAP 12 (For Quality)
:20/:20 Copenhagen Plank
5/5 Slow Tempo Single Leg Split Squat (add weight as needed)
5 Nordic Curls
10 Alt. Cossack (add weight as needed)
STRENGTH
Deadlift
6x5 @ 80% of 1RM
*Aim For UBK reps, but split up if needed (complete all reps within :30 sec)
*This is session / week #7 of our deadlift capacity builder
*This is officially a super psycho set/rep range to jump into if you haven’t been following for the last 7 weeks- so revert back to a prior session, if you haven’t done 4 or more sessions (especially if you haven’t done last weeks session of 7x4)
Read MoreSTRENGTH
Every 2 Min for 12 Min (6 Sets)
3 Front Squats @ 70+% of 1RM
WORKOUT
Every 8 Min for 24 Min (3 Sets)
40 Wall Ball 20/14
20/16 Cal Echo Bike
10 Burpee Chest to Bar / Pull Ups
*Aim to have 1-2 Min of Rest between sets
Read MoreWARM UP WORKOUT
AMRAP 8
5 Pull Ups
10 Hand Release Push Ups
15 Air Squats
PARTNER WORKOUT
*Teams of 2, YGIG
*Alternate after each round
10 Rounds (5 Rounds Each)
10 Alt. DB Snatch (Heavy)
10/8 Cal Echo Bike
10 Overhead Squat 95/65
*17 Min Cap
CASH OUT
*Spend 8 min to find a 1RM / or heavy Snatch
Read MoreSTRENGTH
Every 90 sec for 15 min (10 sets)
1 Power or Squat Clean + 1 Hang Squat Clean + 1 Front Squat
*Start first set at 60% of 1RM and build over the 10 sets as needed!
STRENGTH (pt. 2)
Every 90 sec for 15 min (10 sets)
2 Push or Split Jerks
*Start first set at 60% of 1RM and build over the 10 sets as needed!
Read MoreWORKOUT
Every 4 Min for 16 Min (4 Rounds)
50ft DB Walking Lunge (2x50/35)
20 Toes to Bar
10 BBJO / or step over 24/20”
CAPACITY BUILDER
7 Rounds:
*Bar or Ring Muscle Up / / Variation
200m Run
*15 Min Cap
Read MoreSTRENGTH
Deadlift
7x4 @ 80% of 1RM
*aim for a new set every 2:30-3:00
PARTNER WORKOUT
Partner 5K Row (YGIG Style)
*Split distance however you’d like!
*21 Min Cap
Read MoreSTRENGTH (pt. 1)
Bench Press
6x2 @ 80-85% of 1RM
*Ask for a spot if you need it!
STRENGTH (pt. 2)
Shoulder Press
5x4 @ 65-75% of 1RM
SKILL
5 Min Review: Wall Walk / Shoulder Tap / Handstand
5 Min of Handstand Walk Practice / Progressions
Read MoreWORKOUT
EMOM 40
Alternate between…
Min 1) :30 sec Double Under / Single Under
Min 2) 10 Thruster 75/55
Min 3) 12/9 Cal Echo Bike (:45 sec cap)
Min 4) *Pull Ups
*You choose the reps!
Read MorePARTNER WARM UP WORKOUT
*Teams of 2
*YGIG, split reps evenly
*Go Fast!
AMRAP 7
30 Russian KB Swings 70/53
30 Wall Ball (heavy ball!)
PARTNER WORKOUT
*Teams of THREE!
AMRAP 20
60 Squat Cleans 135/95 (YGIG Style)
15 Synchro Burpees (all 3 work together)
45 Power Snatch 135/95 (YGIG Style)
15 Synchro Burpees (all 3 work together)
Read MoreSTRENGTH
Deadlift
6x4 @ 80% of 1RM
*this is session 4 of our capacity building cycle, revert back to last week’s 7x3 if you missed it!
*take 6-7 minutes to get to 80% then aim to perform a new set every 3 ish minutes
PARTNER WORKOUT
*Teams of 2, only one partner works at a time
*split the time however you’d like
*Score is total calories
3 Rounds (24 Min Total)
4 Min Max Cal Echo Bike
4 Min Max Cal Row
Read MoreWORKOUT
For Time:
800m Run
80 Ab Mat Sit Ups
600m Run
60 Alt. Single Leg V Ups
400m Run
40 V Ups
*20 Min Cap
POST WORKOUT STRENGTH
Back Squat
7x2 @ 80% of 1RM
Read MoreSKILL
Empty Bar clean skills and drills
STRENGTH
Every 2 min for 16 min (8 sets)
2 Squat or Power Cleans @70+% of 1RM
WORKOUT
EMOM 10
4 Clean & Jerks*
*Choose a weight to allow for Touch & Go style clean and jerks for all 10 minutes
Read MoreSTABILITY
3 Rounds FQ:
100ft Farmers Carry (KB or DB)
25/25ft Single Arm DB Overhead Walk
Max Time in L Sit / / Variation
STRENGTH
Every 90 Sec for 7 Sets
3 Shoulder Press @ 75% of 1RM
WORKOUT
EMOM 12 (4 Rounds)
Alternate between…
Min 1: *Row
Min 2: 6+ BBJO 24/20”
Min 3: SHSPU / / DB Shoulder Press
*you get to choose your row effort, as todays main focus will be the SHSPU’s
Read MoreSKILL
Toes to Bar / C2B / Bar Muscle up Review as needed
WORKOUT
20 Toes to Bar
50 Double Unders / 1 min jump rope
30 Wall Ball 20/14
Into..
20 Pull Ups / / C2B
50 Double Unders / 1 min jump rope
30 Wall Balls 20/14
Into…
20 C2B / / BMU
50 Double Unders / 1 min jump rope
30 Wall Balls 20/14
*17 Min Cap
Post workout STRENGTH
E90 sec for 5 sets
3 Front Squats
*Aim to start first set @ 50-60% of 1RM, and build each set steadily toward a heavy 3 rep for today.
Read MoreMIKE G “Goodbye, For Now” WORKOUT
Part One
AMRAP 15
20 box step ups (24/20)
40 lunges in place
200 meter run or ruck (aim for 40#)
**bring your own weight vest or backpack to make this a weighted AMRAP**
Part Two
“The Chief” —> Partner WOD (YGIG Style)
AMRAP 15
3 DB Power Cleans (2x50/35)
6 push-ups
9 air squats
Partner 1 does two rounds while partner 2 rests. Alternate this way for 15 minutes.
Part Three
“DT” —> Partner WOD
AMRAP 15 (YGIG full rounds)
12 deadlifts
9 hang power cleans
6 push jerks
(Rx: 155/105)
Read MoreWORKOUT
EMOM 20
Alternate between…
Min 1) 12/9 Cal Ski
Min 2) *Ring / or / Bar Dip
Min 3) 15 Box Jump or Step Over 24/20”
Min 4) *Toes to Bar
CASH OUT
EMOM 7
*Strict Pull Up
Read More