SKILL
*Rope Climb Review & Practice
WORKOUT
Every 90sec for 15 Min
Alternative between:
A) 5+ Thrusters 115/85
B) *Rope Climb / / or Varaition
*You choose the reps on rope climbs
*Thrusters should feel “heavy” but completed UBK
Read MoreWARM UP
AMRAP 5
5 Jumping Pull UPS
10 Push UPS
15 V Ups
20 Crossover Singles
PARTNER WORKOUT
“Partner Style Randy”
*Teams of 2
*Split Reps evenly
For Time:
150 Power Snatches 75/55
*12 Min Cap
Part 2)
*Teams of 2
*YGIG Style
*Splits reps evenly
For Time:
50-40-30-20-10
Pull Ups
Front Squats 75/55
Cal Row
20 min Cap
Read MoreWORKOUT
“The Pattern Is Full”
Part 1)
AMRAP 7
5 Hang Power Cleans 135/95
15 Air Squat
5 Push Jerks 135/95
15 Air Squat
Rest 3 MIN
Part 2)
Perform your completed rounds and reps from “part 1)” for time!
CASH OUT
AMRAP 10 FQ
16/12 Cal Row
10 Bar / / Ring Dips
16/12 Cal Ski
25/25ft Single DB overhead walk
Read MoreWORKOUT
EMOM 28 (7 Rounds)
Min 1: 50ft Walking Lunge (add weight if needed)
Min 2: 3+ Sandbag over shoulder 150/100
Min 3: 5 Bench Press 65-70% of 1RM
Min 4: :30 Double Under / / Jump Rope
Read MorePARTNER WORKOUT
4 Sets Each (8 Total)
(Alternate working for 2 min, and resting for 2 min)
AMREPs 2 Min
:45 Max Reps Toes to Bar / / Variation
Max Cal Echo Bike in remaining time
REST 2 Min
POST WORKOUT STRENGTH
Back Squat (7 Total Sets)
4x3 @ 80% of 1RM
Into…
3x2 @ 85-87% of 1RM
*Aim to perform a new set every 2:30
Read MoreSTRENGTH (Part 1)
15 Min to Build up and find a 1RM Sumo Deadlift
*Most of us rarely lift heavy with this movement, so use this time to get familiar with proper positions and add weight off of feel!
STRENGTH (Part 2)
15 Min to find a 3RM Push Press
*build steadily over the 15 min to end with a proper 3RM
*this should take 7-10 building sets
CASH OUT
Every 90 sec for 5 sets
*Strict Pull Ups
*You choose the reps / / does not need to be UBK
Read MoreWORKOUT
“This is not a drill”
For Time:
“Diane”
21-15-9
Deadlift 225/155
HSPU / / DB Push Press
Into…
“Karen”
150 Wall Balls 20/14
Into…
“Grace”
30 Clean & Jerks 135/95
*30 Min Cap
Read MoreSTRENGTH
AMRAP 14 (For quality)
12 Toes to Rings
:20/:20 Side Plank
8 Toes To Bar
50ft Sandbag bear hug carry (heavy)
WORKOUT
3 Rounds:
2 min Burpee Pull Ups
2 min Sandbag bear hug squat
2 min REST
Read MoreWORKOUT
AMRAP 12
10 Bench Press 135/95
100 ft Walking Lunge (bodyweight)
REST 3 MIN BETWEEN PARTS:
AMRAP 12
10 Strict Pull Up
200m Run
CASH OUT
7 min Shoulder mobility
Read MoreWORKOUT (“retest from 10/14/24)
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
Read MoreCAPACITY BUILDER
4 Rounds For Quality
20 Alt. DB Snatch 50/35
50ft Overhead Walking Lunge 50/35
20 Toes to Bar
1 Min Rest between rounds
WORKOUT
5 Rounds:
500/400m Row
15 Overhead Squats 95/65
*18 Min Cap
Read MoreSTRENGTH
Every 2 min for 10 min (5 sets)
1 clean + 1 hang clean + 1 Jerk
*Squat or Power Cleans
*Aim to start first set at 60% of 1RM C&J
*Build steadily over the 5 sets if able
WORKOUT
EMOM 20
2 Clean & Jerks
*Aim to build your capacity at a moderate weight for all 40 reps
Read MoreMAIN WORKOUT
AMRAP 7
3/3, 6/6, 9/9, etc. +3
Chest to Bar Pull Ups
Overhead Squats 115/85
PARTNER WORKOUT
*Teams of 2
*Alternate after each set of ”9-6-3”
3 Sets Each (6 total)
9-6-3
KB Swing 70/53
HSPU / / Push Press
*Scale HSPU reps down or use a variation that allows for UBK sets
*Target time: 2min 30sec per set
*18 Min Cap
Read MoreTHANKSGIVING DAY LFCF FITNESS EXTRAVAGANZA 2.0
ONLY ONE CLASS TODAY FROM 7AM-9AM
Part 1)
*Find a partner using same weight as you, and perform this YGIG Style alternating working/Resting every 3 Min
4 Sets EACH:
3 Min Work / 3 Min Rest
20 Toes To Bar
15 Thrusters 75/55#
Max Calorie Bike In Remaining Time
REST 3 Min Between Part 1) & Part 2)
Part 2)
*Find a partner using same weight as you, and perform this YGIG Style alternating working/Resting every 3 Min
4 Sets EACH:
3 Min Work / 3 Min Rest
20 DB Push Ups
15 DB Ground to Overhead (2x50/35)
Max Reps of Double Unders / / Jump Rope in remaining time.
PARTNER CASH OUT:
24 Min Max Distance Run (YGIG, partition distances as you wish - only one partner running at a time)
Read MoreWORKOUT
EMOM 25 (5 Rounds)
Min 1) 5 Hang Power Cleans**
Min 2) :30 Cal Ski
Min 3) 5 Push Press**
Min 4) *Ring Dip / / Bar Dip
Min 5) 2+ Wall Walks / / :30 Shoulder Taps / / HS Walk Practice
**HPC & Push press weight should be the same and feel moderately heavy for both
*Choose your own reps for Ring/Bar dips!
Read MoreSTRENGTH
Every 2 Min for 16 Min (8 Sets)
2 PAUSE Back Squats *Go off of feel
*2 Sec pause at bottom, then explode up!
WORKOUT
4 Rounds: (16 Min total)
AMReps in 2 Min
40 Doubles / / :45 Jump Rope
10 Thrusters 95/65
*Max Pull Ups in remaining time!
2 Min Rest
*Aim For :30-:60 of Pull Ups each Round!
Read MoreSTABILITY / / ACTIVATION
AMRAP 6 (Aim for 2-3 Rounds)
5 Nordic Curls
10 Db Sumo DL
10 Banded Glute bridges
:20/:20 Side Plank
STRENGTH
Deadlift
4x2 @85+% of 1RM
*Controlled descents
WORKOUT
AMRAP 18
50ft Single Arm DB Overhead Lunge 50/35
15 Toes to Bar / / Variation
20/16 Cal Echo Bike
Read MorePARTNER WARM UP WORKOUT
AMRAP 15
*Teams of 2, Alternate FULL rounds
15/12 Cal Row
15 Box Jump Step Down 24/20”
INDIVIDUAL WORKOUT 1
EMOM 10
3 Clean & Jerks 135/95
20 Doubles
*Perform C&J + Doubles each minute. Aim to have :15-:20 Rest for most rounds
INDIVIDUAL WORKOUT 2
For Time:
50 Squat Clean Thrusters 115/85
*11 Min Cap
Read More