our workouts

WORKOUT

AMRAP 10

10 Push Press 115/80

10 Toes to Bar

REST 5 Min

AMRAP 10

12/9 Echo Bike Cal

15 Wall Ball 20/14

STRENGTH

Power or Squat Clean

6x2 @ 75% of 1RM

*AiM for a new set every 90 sec 

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STABILITY

Part 1)

4 Rounds:

5/5 DB Bent Over Row (heavy)

:30 Ring Plank

1 Wall Walk & :10+ Wall Facing HS hold

Part 2)

4 Rounds

5 Nordic Curls / Variation

:30/:30 Side Plank

5/5 Single Leg Split Squat (Slow tempo) / / Single Leg Squat (Pistol)

STRENGTH

EMOM 10

4 Back Rack Reverse Lunges*

*You choose the weight!

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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)

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WORKOUT

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

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PARTNER 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 

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LFCF’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!

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PARTNER 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!

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WORKOUR

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  

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STRENGTH / / 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

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STRENGTH

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

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PARTNER 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!

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WORKOUT

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 

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SKILL

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

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STRENGTH (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!

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STRENGTH (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

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STRENGTH

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!

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SATURDAY 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

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STRENGTH

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

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WORKOUT

40 Min “Zone 2”

*Athlete choice of machine!

CASH OUT

Coach led hip flexibility!

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PARTNER 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

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