SKILL / / CAPACITY BUILDER
EMOM 7
*Toes to Bar
*You choose the reps
REST 3 MIN
EMOM 7
1 Wall Walk (yes, wall walks two days in a row :)
20 Double Unders / / :20 of jump rope
*aim for a fast transition and UBK doubles!
PARTNER WORKOUT
“Horrible Day”
AMRAP 17
*Teams of 2, Alternate FULL rounds
10 BBJO 24/20”
20 Wall Balls 20/14
10/8 Cal Echo Bike
Read MoreWORKOUT
EMOM 32 (8 Rounds)
Min 1: 5 Sandbag BearHug Squats & 10 Air Squats
Min 2: 10 Hand Release Push Up & 1+ Wall Walk
Min 3: *Pull Up / / C2B
Min 4: :45 sec Recovery Row
Read MoreSTRENGTH
EVERY 90 Sec for 15 Min (10 sets)
2 Power or Squat Snatch*
*Aim to start first set at 65% of 1RM, and build steadily to finish the 10th set around 80-85% of 1RM
WORKOUT
For Time:
50 Alt. DB Snatch 50/35
50 Alt. Step Back Lunges
50 Alt. Single Leg V Up
50 Alt. DB Snatch 50/35
*15 Min Cap
Read MorePARTNER WORKOUT 0:00-20:00
*Teams of 2
*Alternate FULL Rounds
4 Rounds EACH
10 Thrusters 95/65
10 C2B / / Pull Ups
Into…
4 Rounds EACH
7 Thrusters 135/95
7 Bar Muscle Up / Variation / Burpee Pull Up
*20 Min Cap
5 MIN REST 20:00-25:00
PARTNER WORKOUT PART 2) 25:00-45:00
*Teams of 2
*YGUG - alternate FULL Rounds
AMRAP 20
300m Row
10 Deadlifts 185/125
50 Double Unders / Single Unders
Read MoreWORKOUT
LFCF Benchmark “Death Race”
5 Rounds:
15/10 Cal Echo Bike
10 Burpees
*10 Min Cap
POST WORKOUT STRENGTH
Push or Split Jerk
*Spend 15 min building toward a heavy single rep for today!
Read MoreSKILL
5 Rounds
Alternate between…
:90 sec Rope Climb Practice
:90 sec Double Under / Practice
STRENGTH / / SKILL
10 Rounds
3 Deadlifts @ 75-80% of 1RM
200m Run (easy pace)
:30-:60 of Handstand Walk / Handstand Practice
Read MoreWORKOUT
1-2-3-4-5-6-7-8-9-10
Front Squat 95/65
Lateral Burpee Over the bar
*11 Min Cap
POST WORKOUT STRENGTH (24 min)
Overhead Squat
3x3 @ 60-65% of 1RM
3x2 @ 70-75% of 1RM
3x1 @ 80+ % of 1RM
*Aim for a new set every 1:30-2:00
STABILITY
AMRAP 10 (For Quality)
:20/:20 Copenhagen plank
5/5 Single leg deadlift *slow tempo (with a barbell)
5/5 Single leg split squat / pistol progression
5 Nordic curl / / Variation
MAIN WORKOUT
Part 1) 0:00-6:00
AMRAP 6
1,2,3,4..+1
Chest to Bar Pull Ups / / Pull Up Variation
2,4,6,8…+2
Box Jump Over 24/20”
REST 4 MIN (6:00-10:00)
Part 2) 10:00-22:00
AMRAP 12
2 Wall Walk
6/6 Single DB Clean & Jerk 50/35
50ft Single Arm DB Overhead Walking Lunge 50/35
Read MoreWORKOUT
EMOM 28 (7 Rounds)
Alternate between…
Min 1: 15/12 Cal Row
Min 2: 3 Power Cleans @ 75-80% of 1RM
Min 3: 12/9 Cal Ski
Min 4: *Toes to Bar / / Variation
Read MorePARTNER 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 More