PARTNER WARM UP
*Teams of 2,
*One partner rows, one partner rests
5 Sets Each for “fun”:
20/16 Cal Row
*in your rest perform 5 DB Seated Press
MAIN WORKOUT
For Time:
150 Wall Balls 20/14
Into…
10 Rounds
3 Power Snatch 135/95
3 Bar Facing Burpees
Read MoreSTRENGTH / / Midline STABILITY
AMRAP 12
20 Ab Mat Sit Ups
:20/:20 Side Plank
20 Superman’s
10 Bird dogs
:10+ L Sit Hold
40 Crossover Singles
SKILL
Muscle Up Review (Bar / or / Ring)
WORKOUT
“Muscle Up Biathlon”
5 Rounds
4+ Bar Muscle Up / / Variation
400m Run
*18 Min Cap
Read MorePARTNER WORKOUT
*Teams of 2, YGIG style
AMRAP 25
BUY IN: 200ft Synchro Walking Lunges
In remaining time AMRAP:
50/40 Cal Echo Bike
40 Double DB Box Step Ups 2x35/25 (20” box)
30 DB Devils Press (2x35/25)
Read MoreWORKOUT
AMRAP 8
8 Toes to Bar / / Variation
8 Hand Release Push Ups
REST 2 MIN
EMOM 8 (4x)
Min 1) Max Shuttle Runs (25/25ft)
Min 2) Max DB Front Squats (2x50/35)
REST 2 MIN
PARTNER CASH OUT
*Teams of 2
*YGIG, Only one partner works at a time
8 Min Max Distance on a machine (or run!)
Read MoreSTABILITY
Part 1) Coach Led Banded Hip Circuit
Part 2) 3 Rounds for quality:
10/10 Single Leg DL with barbell
:30/:30 Copenhagen plank
5 Nordic curls / Variation
Part 3)
Coach Led Banded Shoulder Warm Up
STRENGTH
EVERY 2 Min for 16 Min
2 Push or Split Jerks*
*Start first set at 65% of 1RM and build as able!
Read MoreSTRENGTH
EMOM 3
3 Power Snatches (light)
EMOM 3
2 Power Snatches (moderate)
EMOM 6
1 Power Snatch (heavy / / build as able)”
WORKOUT “Gut Punch”
AMRAP 10
3 Rounds:
25 Wall Ball 20/14
75 Double Under / / Single Under
Max Reps in remaining time of Power Snatch 95/65
*9 Min Cap on the 3 Rounds to allow for at least 1 Min of Power Snatches
Rest 5 Min
AMRAP 10
3 Rounds:
25 Wall Ball 20/14
75 Double Under / / Single Under
Max Reps in remaining time of Power Snatch 115/85
*9 Min Cap on the 3 Rounds to allow for at least 1 Min of Power Snatches
*Score = Power Snatch Reps
Read MorePARTNER WARM UP WORKOUT
Deadlifts & Wall Walks / / HSW :)
MAIN WORKOUT
*Teams of 2,
*YGIG Style
AMRAP 20
20 Clean & Jerks 115/80
10 BBJO 24/20”
20 Front Squat 115/80
10 Bar Muscle Up / / Burpee Pull Up
Read MoreWORKOUT
EMOM 28 (7 Rounds)
Min 1) 10+ Lateral Box Step Overs 24/20”
Min 2) *Strict Pull Up / / Strict C2B
Min 3) :30 Double Unders/ / Single Unders
Min 4) *Alt. DB Snatch (Heavy!)
*You choose the reps / weight!
*For DB Snatch, Aim for heavy weight and less reps!
Read MoreWORKOUT
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
Read MoreSTABILITY
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!
Read MoreSTRENGTH (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 More