WARM UP WORKOUT
AMRAP 12
150m Run
20 Russian KB Swing 53/35
150m Run
10 Toes to Rings / / Toes to Bar
SKILL
5-10 min Bar Muscle Up Drill & Progressions
EMOM 7
*Bar Muscle Up Practice / Capacity Builder
WORKOUT
2 Sets
4 Min Max Cal Row
4 Min Rest
Read MoreWARM UP / / STABILITY
3 Rounds For Quality (12 Min Cap)
5/5 Single Leg Split Squat (moderate weight)
:20 / :20 Side Plank
10 Double DB Sumo DL (moderate weight)
STRENGTH
Every 2 Min for 14 Min (7 sets)
1 Hang Squat Clean + 2 Front Squats @65-70% of 1RM Clean
PARTNER WORKOUT
*Teams of 2, YGIG Style
AMRAP 14
30/24 Cal Echo Bike
40 Thrusters 75/55
30 Lateral Burpee Over Bar
Read MorePARTNER WARM UP WORKOUT
*Teams of 2, YGIG style
AMRAP 12
24 Reverse Lunge Wall Balls 20/14/9ft
36 Ball Slams 30/20
200m Synchro Run
PARTNER WORKOUT
*Teams of 2, Alternate FULL rounds
AMRAP 15
3 Power Cleans 185/125
6 Bar Muscle Up / / C2B Pull Ups
9 Lateral Burpees Over Bar
Read MoreWORKOUT
For Time:
1-2-3-4-5-6-7-8-9-10
Deadlifts 225/155 (make sure it’s less then 60% of 1RM)
*After each set of deadlifts perform a round of Strict Cindy:
5 Strict Pull Ups
10 Hand Release Push Ups
15 Air Squats
*30 Min Cap
Read MoreWORKOUT
EMOM 40 (10 Rounds)
Alternate Between..
Min 1) 15/12 Cal Row
Min 2) 10 Overhead Squat*
Min 3) 16 Box Step Over 20”
Min 4) *Strict HSPU / / HSPU Progression / / DB Seated press
*You choose the reps / / or weight!
Read MoreWORKOUT
AMRAP 7
12/9 Cal Ski
4 Wall Walk
REST 3 MIN
AMRAP 7
12 Pull Ups
6 Burpee Box Jump Over 24/20”
REST 3 MIN
AMRAP 7
12 DB Thrusters (2x50/35)
50 Double Unders
CASH OUT
5+ Min of movement! (Run, Bike, Row)
Read MoreSKILL
Coach led Empty bar Clean & Jerk Drills
STRENGTH
Every 90 sec for 10 Rounds (15 min)
1 Clean & Jerk @ 70%+ 1RM
*Aim to finish with some heavy weight!
STRENGTH (pt. 2)
Clean Pull
5x2 @ 100+% of 1RM Clean
CASH OUT
EMOM 5
*Toes to Bar
*You choose the reps
*Aim to do the same volume as 06/13/2025 (was EMOM 7)
Read MoreWORKOUT
Every 6 Min for 30 Min (5 Rounds)
10 Sandbag BearHug Squats 150/100
15 Bench Press*
400m Run
*You choose the weight on bench to allow for all 15 reps to be completed in 2 or less sets for all 5 rounds!
Read MoreSATURDAY WORKOUT
For Time:
50 Wall Ball 20/14
Into…
10 Rounds:
3 Power Snatch 135/95
3 Bar Facing Burpees
Into…
50 Wall Ball 20/14
PARTNER CASH OUT WORKOUT
*Teams of 2
*Bike Stays Moving
AMRAP + Max Cal’s in 12 Min
10 Clean & Jerks 95/65
40 Double Under / / Jump Rope
*Max Cal Echo Bike
*Workout Flow = Partner A does c&j’s + jump rope while Partner B bikes for calories. Partners alternate biking every round.
*Score = Rounds AND total echo bike calories at the end of 12 minutes!
Read MoreSTRENGTH (pt. 1)
Deadlift
6x3 @ 80% of 1RM
STRENGTH (pt. 2)
Every 3 Min for 15 min (5 sets)
4 Front Squats @ 75% of 1RM
CASH OUT
*Spend at least 5 min rolling, stretching or mobilizing a weakness area. IE. Hips, Shoulders.
Read MoreSTRENGTH
AMRAP 15 (For Quality)
:40 Double DB Overhead Hold (moderate)
2+ Weighted Strict Pull Ups
10/10 Single Arm Banded Ext. Rotations (X-Over Sym.)
:40 DB/KB Farmers Carry / Hold (heavy)
2+ Weighted Strict Bar Dips
10 A/T/Y’s (X-over Sym.)
PARTNER WORKOUT
*Teams of 2, Alternate full rounds
AMRAP 21
4/4/4, 6/6/6, +2 Reps each round!
Pull Ups
Single Arm Hang DB Clean & Jerk 50/35#
Hand Release Push Up / / Strict HSPU :)
Read MoreSTABILITY / / ACTIVATION
EMOM 9 (3 Rounds)
Min 1) 15 KB Sumo DL
Min 2) 10/10 Single Leg Split Squat
Min 3) 5+ Nordic Curls
STRENGTH
Every 2 Min for 10 Min (5 Rounds)
2 Tempo Back Squats (3-3-X-1) @55-65% of 1RM
*Tempo = 3 sec down, 3 sec hold, explode up, 1 breathing cycle @ top.
*aim for perfect tempo before increasing in weight!
WORKOUT
4 Rounds:
AMRepsAP 2 Min
15 Thrusters (75/55)
10 Lateral Burpee Over Bar
In remaining time…Max Reps Power Snatch (75/55)
REST 2 MIN
*Weight should feel LIGHT!
*aim to have at least :20 for snatches every round!
Read MoreWORKOUT
EMOM 20
1 Clean + Hang clean + Jerk
*Power or squat / / push or split!
*Keep weight moderate! This weight should feel easy to start!
CASH OUT
10 min Max Cal Row or Echo Bike
*This our 4th retest!
03/26
04/04
06/10
Read MoreWARM UP WORKOUT
AMRAP 10
20 Toes to Rings / / Toes to Bar
200m Run
PARTNER WORKOUT
*Teams of 2
*Alternate each movement
AMRAP 20
20 Wall Ball 20/14
15/12 Cal Echo Bike
10 Burpee Pull Up
Read MorePARTNER WARM UP WORKOUT
*Teams of 2
*Alterate FULL Rounds
AMRAP 9
5 Single DB Devils Press 50/35#
50ft SIngle Arm Overhead Walking Lunge 50/35#
25 Crossover Singles
MAIN PARTNER WORKOUT
*Teams of 3
*YGIG for Cleans and Snatches
AMRAP 25
60 Squat Cleans 135/95
15 Synchro Burpees
45 DB Box Step Overs 20”
200m Synchro Run
Read MoreSKILL (Pt. 1)
EMOM 8 (4 Rounds)
Alt. Between..
Min 1) HS Walk / / Wall Walk / / HS Progressions
Min 2) Double Unders
SKILL / / STRENGTH (Pt. 2)
EMOM 7
*Toes To Bar
STRENGTH
Every 90 sec for 15 min (10 sets)
1 Hang Snatch + 1 Snatch (squat or power)
*Aim to start first set @ 65% of 1RM Snatch
Read MoreSTRENGTH (pt. 1)
Bench Press (8 sets)
Set 1. 5 reps @ 60%
Set 2. 4 reps @ 70%
Set 3. 3 reps @ 75%
Set 4. 2 reps @ 80%
Set 5. 1 rep @ 85%
Sets 6,7,&8. 10 reps @ 70%
*rest at least 90 sec between sets 6,7, and 8!
STRENGTH (pt. 2)
10 Min to build and find a 1RM Shoulder Press (or heavy single for the day!)
STRENGTH (pt. 3)
Every 2 Min for 14 Min (7 sets)
2 Front Squats @ 78-82% of 1RM
Read MoreWORKOUT
EMOM 32 (8 Rounds)
Alternate between…
Min 1) *Bar Muscle Up / / Variation
Min 2) 4+ Tall Box Jump Overs 30/24”
Min 3) 12/9 Cal Ski
Min 4) 4-8 Reps HEAVY alt. DB Snatch
Read MoreSTABILITY
AMRAP 15 (For Quality)
:20/:20 Side plank
50ft (25ft/25ft) KB Suitcase Carry (heavy)
:40 Double DB Overhead Hold (proper position over all else!)
:10+ L Sit
STRENGTH
Deadlift
3 Rounds: (9 sets total)
3 Reps @ 75% of 1RM
2 Reps @ 82%
1 Rep @ 90%
*rest 1-2 min between sets
WORKOUT
10 Min Max Cal Echo Bike or Cal Row
Read MoreSTRENGTH
Every 2 Min for 10 Min
5 Back Squats @ 60-70% of 1RM
WORKOUT
“LFCF Benchmark Deathwish”
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 Ups
*25 Min Cap
Read More