our workouts

STRENGTH

Part 1) Push Press

5x3 (heavy) use the heaviest weight you can sustain for 5 sets of 3!

Part 2) Bench 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%

Set 5: 7 reps @ 65%

Set 6: 7 reps @ 65%

Set 7: 7 reps @ 65%

WORKOUT

3 Rounds:

1 Min KB Swing 70/53 (heavy)

1 Min Hand Release Push Ups

1 Min Toes to Bar

1 Min Weighted Box Step Ups 20”

1 Min Rest

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WORKOUT

EMOM 40

Alternate between…

Min 1) 15 Wall ball 20/14

Min 2) 12/9 Cal Ski

Min 3) 5+ BBJO 24/20”

Min 4) 10/8 Cal Echo Bike

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WARM UP WORKOUT

PARTNER AMRAP 10

*Teams Of 2, YGIG Style

20 Overhead Squats 95/65

30/24 Cal Row

MAIN WORKOUT

PARTNER AMRAP 20

*Teams of 2, YGIG Style

30 Clean & Jerks 135/95

20 Bar Facing Burpees

20 Thrusters 135/95

20 Bar Facing Burpees

10 Snatch 135/95

20 Bar Facing Burpees

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WORKOUT

“LFCF October 2024 Gauntlet”

Part 1) 0:00-8:00

For time:

50/40 Cal Echo Bike

*4 min Time Cap

Part 2) 8:00-16:00

AMRAP 8

4 Sandbag BearHug Squats 150/100

8 Toes to Bar

12 Alt. DB Snatch 50/35

Rest 4 MIN

Part 3) 20:00-28:00

AMRAP 8

8 Shuttle Runs (50ft / / CF Open standard)

8 Burpee Pull Ups / C2B

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STRENGTH

Every 2 Min for 14 Min (7 Sets)

1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat

*Aim to start at 65% of 1RM Clean and build as needed toward a heavy, but manageable weight!

WORKOUT

AMRAP 15

3 Power cleans @ 65+% of 1RM

5 Pull Ups

10 Hand Release Push Ups

15 Air Squats

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SKILL / STRENGTH

4 Rounds FQ:

1 min Crossover single practice

*Wall facing strict HSPU Practice / box variation

3 Rounds FQ

:10+ L Sit

50ft DB Walking Lunge *go heavy unless, DB position requires less load for stability.

*Choose your own DB weight and style:

IE: Hang position, one racked one overhead / double overhead / front rack.

CAPACITY BUILDER WORKOUT

2 sets:

2 min max reps wall walks / / Variation 

2 min max reps Double Unders

2 min rest

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STRENGTH

Back Squat

*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 70-75%

*Set 5 – 5 reps @ 70-75%

*Set 6 – 5 reps @ 70-75%

*Set 7 – 5 reps @ 70-75%

Rest 2 minutes between sets*

Partner CASH OUT (for quality)

5 Rounds Each: (14 min cap)

20 Weighted Box Step Ups 20” (add weight however you’d like)

*Partner rides echo bike (legs only) while other partner is performing their step ups

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WORKOUT

“These go to eleven”

AMRAP 11

15 DB Bench (2x50/35)

9 Strict Pull Ups

REST 3 MIN

AMRAP 11

15/12 Cal Echo Bike

30 Russian KB Swings 53/35

REST 3 MIN

AMRAP 11

150m Run

20 Alt. Single Leg V Ups

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SATURDAY PARTNER WORKOUT

*Teams of 2, YGIG Style

For Time:

3000m Row

200 Double Under

100 Power Snatch 75/55

200 Double Under

2000m Run

*35 Min Cap

CASH OUT

“Death By” Hand Release Push Ups / HSPU Variation

*use a variation to make it at least 7 Minutes!

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WARM UP / / CHAD 1000X PREP

AMRepsAP 10 Min

Box Step Ups 20”

*Add weight if needed!

PARTNER WORKOUT

*Teams of 2, YGIG

10 Rounds Each:

1 Min Work / 1 Min Rest

In your 1 min work window complete:

3 Bar Muscle Up / Variation / or / Burpee Pull Up

6 Thrusters 95/65

Max Cal Echo Bike in Remaining time

*Score is total Cal’s on the bike

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STRENGTH

Part 1)

4 RFQ:

5/5 Single DB Arm Kneeling Press (heavy)

3+ Bar or Ring Dips

:45 KB/DB Farmers Carry (heavy)

Part 2)

Shoulder Press

(9 sets total / / Rest as needed)

*Set 1 – 5 reps @ 65%

*Set 2 – 3 reps @ 70%

*Set 3 – 1 rep @ 75%

*Set 4 – 5 reps @ 70%

*Set 5 – 3 reps @ 75%

*Set 6 – 1 rep @ 80%

*Set 7 – 5 reps @ 75%

*Set 8 – 3 reps @ 80%

*Set 9 – 1 rep @ 85%

SKILL CASH OUT

7 Min Wall Walk / HS Hold / HS Walk Progressions

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STRENGTH (pt. 1)

Deadlift

5x1 @ 90+% of 1RM

*Roughly 40% of athletes who attended Tue 9/24 PR’d their deadlift 1RM (31 athletes PR’d). Heck yeah!! If you missed last Tuesday or didn’t PR, aim to have another go today. If you did PR, aim to use 90% of your new PR # for today’s 5x1.

STRENGTH (pt. 2)

Back Squat

*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 70%

*Set 5 – 5 reps @ 70%

*Set 6 – 5 reps @ 70%

*Set 7 – 5 reps @ 70%

*Aim for a new set every 2:00 - 2:30

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WORKOUT

EMOM 40 (10 Rounds)

Min 1: :40 Row

Min 2: 3+ Sandbag Over Shoulder 150/100

Min 3: :40 Ski

Min 4: *Pull Ups

*Aim for higher numbers on the bag and on pull ups and less effort on our machines today!

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WORKOUT

PART 1)

30-20-10

DB Reverse Lunges (in Place, DB’s held at your side) 2x50/35

DB Push Press 2x50/35

*10 Min Time Cap

*Aim to challenge yourself with heavier weight today over a faster time. Make it a strength workout!

PART 2)

10 Rounds

10/8 Cal Echo Bike

*Toes to Bar

*You choose the reps on Toes to Bar, but aim for about 50% of your max rep UBK set (or theoretical max)

*17 Min Cap / / Move Fast!

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PARTNER WORKOUT

*Teams of 2

*YGIG

For Time

30 BBJO 24/20”

60 Alt. DB Snatch (heavy)

90 Wall Ball (heavy)

30 Bar Muscle Up / chest to bar

90 Wall Ball (heavy)

60 Alt. DB Snatch (heavy)

30 BBJO 24/20”

*21 Min Cap

CASH OUT CLEAN & JERK LADDER

9 Rounds:

150m Run

1 Clean & Jerk

*Start your first round at 65% of 1 RM and build over the 9 Rounds to finish at a heavy single!

*13 Min Cap

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STRENGTH

AMRAP 12 or 3-4 Rounds (For Quality)

:15 L Sit

:45 Ring Plank

1 Min Wall Walk / / HS Walk or Progressions / / weighted overhead carry

:30 Sec Hang / / Chin Over Bar hold

SKILL

Coach Led Snatch Technique

STRENGTH

Every 90 Sec for 15 Min (10 Sets)

1-2 Snatch @ 70+% of 1RM

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WORKOUT

Part 1)

15-12-9

Push Jerk 155/105

400m Run after each set

*12 Min Cap

Part 2)

“Light Joker”

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

Deadlift 185/125

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

Toes to Bar

*12 Min Cap

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PARTNER WORKOUT

*YGIG style

*Split work however you’d like!

AMRAP 35

100/80 Cal Echo Bike

300ft Single Arm DB Overhead Walking Lunge 50/35#

100/80 Cal Row

150 Air Squats

CASH OUT

5 Min Hip Flexibility / Lower back openers 

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STRENGTH

Deadlift

5x1 @ 90+% of 1RM

*Take 4-6 sets to get to 90% then if possible, build toward a new 1RM

STRENGTH (pt 2)

Bench Press

(9 sets total / / Rest as needed)

*Set 1 – 5 reps @ 65%

*Set 2 – 3 reps @ 70%

*Set 3 – 1 rep @ 75%

*Set 4 – 5 reps @ 70%

*Set 5 – 3 reps @ 75%

*Set 6 – 1 rep @ 80%

*Set 7 – 5 reps @ 75%

*Set 8 – 3 reps @ 80%

*Set 9 – 1 rep @ 85%

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WORKOUT

100 Doubles / 200 Singles (2 min jump rope)

50 KB Swing 53/35

50 Hand Release Push Ups / / HSPU

50 Toes to Bar

50 KB Goblet Squat 53/35

50 Box Step Up 24/20”

100 Doubles / 200 Singles (2 min jump rope)

*18 Min Time Cap

CASH OUT

EMOM 8 (4 Rounds)

Alternate between…

Min 1: *Strict Pull Ups

Min 2: *Strict Chin Ups

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