STRENGTH / / STABILITY
AMRAP 10 (For Quality)
3+ Ring or Bar Dips
10 A/T/Y Banded X-over Symmetry
50/50ft Single Arm DB Overhead Carry
WORKOUT
AMRAP 10
20 Sumo Deadlifts
20 Push Press
20 Hang Power Cleans
20 Front Squats
Rx= 95/65
POST WORKOUT STRENGTH
Every 2 Min for 10 Min (5 sets)
3 Front Squats @ 75-80% of 1RM
Read MoreSATURDAY WORKOUT
For Time:
800m Run
30 Clean & Jerks 135/95
800m Run
30 Power Snatch 115/80
800m Run
30 Thrusters 95/65
*30 Min Cap
Read MoreSKILL / / STRENGTH PRIMER
EMOM 3 (Performed with an empty bar)
3 High Hang Snatch + 3 Drop Snatch
Into…
EMOM 3 (Performed with an empty bar)
3 Snatch + 3 Slow Tempo Overhead Squat
STRENGTH
Power or Squat Snatch
*Aim for a new set every 2 min-ish
Set 1) 2 Snatches @ 65-70% of 1RM
Set 2) 2 Snatches @ 70-75%
Set 3) 2 Snatches @ 70-75%
Set 4) 2 Snatches @ 70-75%
Set 5) 2 Snatches @ 75-80%
Set 6) 2 Snatches @ 80%
Set 7) 1 Snatch @ 85+%
Set 8) 1 Snatch @ 85+%
Set 9) 1 Snatch @ 85+%
Set 10) 1 Snatch @ 85+%
Read MoreSKILL
EMOM 12 (4 Rounds)
Min 1) 10/10 Single Leg Split Squat (body weight)
Min 2) 10+ Sumo DB Deadlift (2x50/35)
Min 3) 50ft/50ft Single Arm DB Overhead Carry
PARTNER WORKOUT
*Teams of 2,
*YGIG, Alternate full rounds
AMRAP 18
30/24 Cal Echo Bike
20 Burpees
Read MoreWORKOUT
Part 1)
AMRAP 8
1-2-3-4-5-6…+1
Sandbag Over Shoulder 150/100
50ft DB* Walking Lunge (2x35/25)
*DB’s held at side
REST 4 Min
Part 2)
AMRAP 8
20/16 Cal Row
20 Alt. SL V Up
CASH OUT (For Quality)
3 Rounds:
25 Hand Release Push Ups
10 Crossover Sym. 90/90 Press
Read MoreWORKOUT
LFCF Benchmark “Barbell Battery in the 1st Degree”
*Last performed 01/20/2025
EMOM 15
3 Hang Power Cleans + 3 Push Press
PARTNER CASHOUT
*teams of 2, alternate full rounds.
AMRAP 15
*Alt. DB Snatch 50/35#
150m Run
*Start at 4 reps and increase by 2 reps each round.
*IE: Partner A does 4 Alt. DB Snatch + 150m Run, partner B does 6 Alt. DB Snatch + 150m Run
Read MoreSTRENGTH
Front Squat
5x4 @ 70% of 1RM
*2 sec pause in the bottom of the first squat, aim for speed on the last 3 squats of the set.
WORKOUT
EMOM 21 (7 Rounds)
Alternate between…
Min 1) 10+ DB Bench (2x50/35)
Min 2) *Pull Ups
Min 3) 20 Box Step Overs 24/20”
*add vest / weight as needed!
Read MorePart 1) PARTNER WORKOUT
“LFCF Variation of 2025 Age Group Semifinals Workout 1”
*Teams of 2, alternate full rounds
*Start at 1, and add 1 rep each round
AMRAP 12
1/1, 2/2, 3/3, etc… +1
1 Power Clean 185/125
1 Bar Muscle Up / / Variation
*6 Min Rest Between Part 1 & 2
Part 2) PARTNER WORKOUT
*Teams of 2,
*YGIG on snatches, but bike stays moving :)
For Time:
100 Hang Power Snatch 95/65
100/80 Echo Bike Cal’s
*20 Min Cap
Read MoreWORKOUT
EMOM 40 (10 Rounds)
Alternate between…
Min 1) :40 Ski
Min 2) 5+ Sandbag BearHug Squats (heavy)
Min 3) *Toes to Bar
Min 4) 10+ Box Jump Step down 24/20”
Read MoreSKILL
EMOM 6 (2 Rounds)
Alt. Between…
Min 1) Handstand Hold
Min 2) Active Hang
Min 3) Hollow Hold
STRENGTH
Every 90 Sec for 10 Rounds
1-2 Power or Squat Snatches *Aim To start art 65% of 1 RM and build steadily over the 10 sets!
Read MoreSTRENGTH
Every 90 sec for 5 sets
2 Deadstop Deadlifts @75-80% of 1RM
MURPH PREP
4 Sets: (24 min)
:45 Max Reps Ring Push Ups
1:15 Rest
:45 Max Rep Pull Ups
1:15 Rest
2 Min Echo Bike (moderate/recovery pace)
Read MorePARTNER WORKOUT
*Teams of 3!
AMRAP 20
90 RKB Swings 70/53 (Split 3 ways, YGIG)
20 Synchro Air Squats
90 Push Press 95/65 (Split 3 ways, YGIG)
20 Synchro Air Squats
POST WORKOUT STRENGTH
Every 2 min for 6 Sets (12 min)
1-2 Clean & Jerks @ 70+ % of 1RM
*start your first set at or around 70% and build as able toward a heavy single for today!
Read MoreWORKOUT
For Time:
70 Alt. Snatches 50/35
200ft Walking Lunge
60 Wall Ball (heavy!)
200 Double Unders
50 Toes to Bar
200ft Walking Lunge
40/32 Cal Echo Bike
*27 Min Time Cap
CASH OUT SKILL
5 Min Handstand Practice
-Wall Walk, Shoulder Tap, handstand hold, handstand walk!
Read MorePARTNER WORKOUT
*Last tested 06/01/2024
*Teams of 2 YGIG style
For Time:
40 Clean & Jerks 135/95
60 BBJO 24/20”
40 Power Snatches 135/95
60 BBJO 24/20”
40 Thrusters 135/95
*19 Min Cap
PARTNER CASH OUT
*teams of 2 YGIG style
AMRAP 10
5 Bar Muscle Ups / / Variation
40 Crossover Singles / / Variation
Read MoreSTRENGTH
Back Squat
3x3 @ 75% of 1RM
3x2 @ 80%
3x1 @ 85+#
WORKOUT
“10 min Echo Test”
10 Min Max Cal Echo Bike / / or Max Cal Row
*use a different machine then last week!
Read MoreSKILL
Ring and Bar Muscle Up Review
PRACTICE
Every 90 sec for 5 Sets
*Ring or Bar Muscle Up practice
PARTNER WORKOUT
*Teams of 2, YGIG Style
AMRAP 20
40/32 Cal Row
40 Air Squat
30 Strict HSPU / / DB Push Press
30 Strict Pull Ups
Read MoreWORKOUT
2 sets:
1000m Row
100 Double Unders
2000m Echo Bike
100 Double Unders
Rest 3 Min Between Sets
*24 min overall cap
POST WOD STRENGTH
AMRAP 12 (For Quality)
10/10 SL DB Deadlift
:20/:20 Copenhagen Plank
10/10 SL Split Squat
10 Alt. Cossack squat* add weight as needed
Read MoreSTRENGTH
EMOM 8
ALT. Between..
Min 1) *Toes To Rings
Min 2) :30+ Sec Ring Plank
WORKOUT
Every 5 Min for for 20 Min (4 sets)
7 Devils Press (2x50/35)
50ft DB Front Rack Walking Lunge (2x50/35)
400m Run
*Aim to have at least 1 min of rest between rounds
Read MoreSTRENGTH
Every 90 sec for 7 sets
2 PAUSE Push or Split Jerks
*Aim to start first set at 70% of 1RM and build toward 85-90% by your 7 sets!
*Pause for 2 sec in receiving position
WORKOUT
For Time:
100 Bench Press 135/95
*10 Sandbag BearHug Squats 100/700 every time you break on bench.
*use a bench press weight that allows for 5-9 sets.
*use a sandbag weight that allows for UBK sets of squats
*16 Min Time Cap
Read MoreWORKOUT
Part 1)
3 Sets: (2 min work/ 2 min rest)
AMRepsAP in 2 Min
15 Power Snatch 95/65
Max reps in remaining time of BBJO 24/20’‘
REST 2 Min
REST 3 Min between Parts
Part 2)
3 Sets: (2 Min work/ 2 min rest)
AMRepsAP in 2 Min
20 Overhead Squats 95/65
Max reps in remaining time of bar facing burpees
REST 2 Min
CASH OUT
PARTNER AMRAP 12
*teams of 2, YGIG alternate FULL Rounds
10 Pull Ups
20 Air Squats
Read More