STRENGTH (pt. 1)
7 Rounds
10 Bench Press @60-65% of 1RM
20 Alt. single Leg V Ups
*For Quality - build capacity - does NOT need to be fast!
STRENGTH (pt. 2)
*Aim to go slightly heavier than 01/14/25
10 Rounds (22 min cap)
3 Deadlifts (Heavy!)
200m Run (Casual)
Read MoreWORKOUT
LFCF Benchmark “Death Wish”
*last tested 06/06/24
For Time:
21-15-9
Hang Power Snatch 95/65
Lateral Burpee over Bar
21-15-9
Thruster 95/65
Pull Ups
21-15-9
Power Clean 95/65
Push Up
*28 Min Cap
Read MorePARTNER WORKOUT
*Teams of 2, YGIG, split reps
For Time:
200 Wall Balls 20/14 (100 each)
Every 2 min starting at 0:00, perform 8 synchro Alt. DB Snatch 50/35
*16 min Cap
PARTNER WORKOUT (pt. 2)
*Teams of 2
AMRAP 16
*Max Cal Echo Bike
*Max Rounds of:
9 Deadlifts
6 Hang Power Clean
3 Push Jerks
155/105
*Bike has to be moving for the entire workout :)
*Score is total rounds AND total calories
Read MoreLFCF’s Acid Bath Benchmark
2 Min Max Cal Ski
2 Min Rest
2 Min Max Cal Row
2 Min Rest
2 Min Max Cal Echo Bike
*Score is TOTAL calories!
POST WORKOUT STRENGTH
10 Rounds (For Quality)
3+ Weighted Strict Pull Ups
50ft Sandbag carry (BearHug or bag on shoulder)
3+ Bar or Ring Dips!
Read MorePARTNER WORKOUT
*Teams of 2, YGIG - Alternate every FULL round!
AMRAP 12
10 Toes to Rings / / Toes to Bar
10 Hand Release Push Ups
Rest 4 Min
AMRAP 12
10 Power Snatch 75/55
20 Air Squats
Rest 4 Min
Max Distance Walking Lunges in 8 Min!
Read MoreWORKOUR
EMOM 30 (6 Rounds)
Min 1) :30-:40 Double Unders / / Jump Rope
Min 2) 7/7 Single Arm DB Push Press (Moderate)
Min 3) 5 Front Squats*
Min 4 & 5) Row (aim for 1:40 of smooth & consistent pacing)
*Use a moderate weight / taken from the floor/pads
Read MoreSTRENGTH / / SKILL
AMRAP 16 (For Quality)
3 Wall Walks / / HS Walk Variation
200m Run
3 Deadlifts*
*You choose the weight - aim to stay below 80% of 1RM!
PARTNER WORKOUT
*Teams of 2
*YGIG, But Alternate FULL rounds
AMRAP 16
4 Sandbag over Shoulder 150/100
4 Bar muscle up / / Variation
12/8 Cal Echo Bike
Read MoreSTRENGTH
Back Squat
6x4 @ 70-75% of 1RM
*aim for a new set every 2:00-2:30
*hopefully heavier than last week!
WORKOUT
4 Sets:
AMRepsAP 4
25 Wall Balls 20/14
Max Cal Row in remaining time…
Rest 2 Min Between Sets
Read MorePARTNER WARM UP
*Teams of 2, YGIG
AMRAP 10
12 Shuttle Runs (50ft = 1 Rep)
16 Burpee Chest to Bar
MAIN WORKOUT
*These parts will be completed individual style, but grab a partner that can complete their parts in aprox. the same time as you
*your rest between part 1 & 2 will be when your partner is doing their parts.
*5 min cap for each part!
PART 1
12-9-6
Thruster 95/65 (moderate)
C2B / / Pull Ups
PART 2
9-6-3
Thruster 135/95
BMU / / C2B
PARTNER CASH OUT
*teams of 2, YGIG style
AMRepsAP 6
Ground to overhead 95/65
*aim to use a weight you can cycle!
Read MoreWORKOUT
EMOM 28 (7 Rounds)
Min 1) 12/9 Cal Ski
Min 2) 5-10 DB Bench (heavy)
Min 3) *Box Jump Step Down 24/20”
Min 4) 5-10 Deadlift 225/155
Read MoreSKILL
AMRAP 10
20 Alt. SL V Ups
200m Run
2 Wall Walks / / 25FT HS Walk / / Practice
WORKOUT
4 Rounds:
30/24 Cal Row
15 Overhead Squats 75/55
*15 Min Cap
CASH OUT
*Bar Muscle Up Practice
Read MoreSTRENGTH (for quality)
4 Rounds:
100ft Farmers Carry Heavy!
50+ Double Unders / / 2 min double practice
:30 sec Ring Plank
STRENGTH (pt.2)
10 Rounds:
3 Shoulder Press 75+% of 1RM
7 Feet elevated (if able) Ring rows*
*slow down tempo of Ring row if possible!
Read MoreSTRENGTH (For Quality)
4 Rounds:
*Chest to Bar
50ft Walking Lunge (add weight as needed)
*you choose the reps to build you capacity!
*13 Min Cap
PARTNER WORKOUT
*Teams of 2,
*YGIG style, split reps as you’d like!
For Time:
2 Rounds:
60/40 Cal Echo Bike
80 Alt. DB Snatch 50/35
40 Burpee Box Jump Over 24/20
80 Toes to Bar
*30 Min Cap
Read MoreSTRENGTH
Back Squat
6x6 @ 65-70% of 1RM
*aim for a new set every 2:00-2:30
WORKOUT
LFCF Benchmark “Barbell Battery in the 1st Degree”
EMOM 15
3 Hang Power Clean + 3 Push Press*
*You choose the weight today!
*aim to keep the weight the same for all 15 rounds if possible!
Read MoreSATURDAY WORKOUT
AMRAP 4
3 Clean and Jerk 135/95
6 Lateral burpee over bar
12 Air Squats
Rest 2 Min
AMRAP 4
3 Clean and Jerk 155/105
6 Lateral burpee over bar
12 Air Squats
Rest 2 Min
AMRAP 4
3 Clean and Jerk 185/125
6 Lateral burpee over bar
12 Air Squats
Read MoreSTRENGTH
Pause Back Squats (2 sec hold @ bottom)
5x2 @ 60-65% of 1RM Back Squats
WORKOUT
For Time:
100 Bench Press 135/95
*Perform 50ft Walking lunge every break on bench! (Add weight as needed)
* Use a weight on bench that allows for about 8-10 sets
17 Min Cap
Read MorePARTNER WORKOUT
*Teams of 2, YGIG style
*Split reps evenly
AMRAP 32
40 Push Press 95/65
40 KB Swings 53/35
40 Box Jump Overs 24/20”
40 Front Squats 95/65
40 Toes to Bar
Read MoreSTRENGTH
AMRAP 16 (For Quality)
:10+ L Sit
5/5 Single Arm Kneeling Press (slow tempo)
50/50ft Suitcase Carry
5/5 Single Arm bent over row
STRENGTH (pt. 2)
10 Rounds (22 min cap)
3 Deadlifts (Heavy!)
200m Run (Casual)
Read MoreWORKOUT
Every 2 Min for 30 min (5 Rounds)
Alternate between…
A) 24/18 Cal Row
B) 24 Wall Ball 20/14
C) *Chest to Bar Pull Ups / / Pull Ups
*You choose the reps!
Read More