our workouts

PARTNER WORKOUT

“Repeat from 05/02/2025” COACH JON GOING AWAY SATURDAY WORKOUT

*Teams of 2

*YGIG Style

For Time:

800m Run (together)

50 Sandbag Ground to Over Shoulder 150/100 (split between partners)

20 Rounds of “Cindy” (alternate FULL rounds with your partner)

150 DB Thrusters (2x35/25#) YGIG Style (75 thrusters each)

*42 min Time Cap

Read More

SKILL

Coach Led Rope Climb Review / / Practice

WORKOUT

Every 3 Min for 18 Min (3 Rounds)

Alternate between…

A) 400m Run

B) *Rope Climb / / Progression / / Max Strict Pull Ups

*use this time to practice your rope climb or progression. If you’re seasoned and feel good with the rope climb, push the intensity. If you’re working on technique and consistency use this as practice/ skill building time!

STRENGTH

12 Min to build up to a 3 Rep Max Deadstop Deadlift

Read More

WORKOUT

EMOM 28 (7 Rounds)

Min 1) 12/9 Cal Ski

Min 2) 50ft DB Walking Lunge (2x35/25) *held at sides

Min 3) 12/9 Cal Row

Min 4) 15 Wall Balls 30/20 (heavy)

Read More

WORKOUT 

Part 1)

Every 2 Min for 12 Min (6 rounds)

6 Power Cleans @ 60-65% of 1RM

*can be singles or touch and go

Part 2)

Every 2 Min for 12 Min (6Rounds)

6 Power Snatches @ 60-65% of 1RM

*Can be singles or touch and go!

Read More

WORKOUT

Part 1)

3-6-9-12-15-18-21

Toes to Bar

Push Press 115/85

*18 Min Cap for part 1

4 MIN Rest between parts

Part 2)

3-6-9-12-15-18-21

Back or Front Squat 115/85 (Bar comes from floor)

*12/9 Cal Echo Bike After Each Set

*18 Min Cap for part 2

Read More

PARTNER WARM UP WORKOUT

*Teams of 2,

*Alternate FULL rounds

*Warm up intensity!

AMRAP 10

10 V Ups

5 Burpees

15 Squats

50ft Walking Lunge

WORKOUT

*Fight gone bad style, for max reps

3 Rounds:

1 Min Max Reps Overhead Squats 115/85

1 Min Max Reps Bar Facing Burpee

1 Min Max Reps Cal Ski

1 Min Max Reps Clean & Jerks 115/85

1 Min Rest

Read More

STRENGTH (pt. 1)

Back Squat

5x2 @ 80-87% of 1RM

*Rest 2-3 min between sets

STRENGTH (pt. 2)

Shoulder Press

5x5 @ 70-75% of 1RM

Read More

WARM UP WORKOUT

3 Rounds:

3 Min Row

3 Min Rest

STRENGTH

Every 2 Min for 16 Min (8 Rounds)

2 Snatches (power or squat) @70+% of 1RM

CASH OUT

EMOM 8

*Strict Pull Ups

*You choose the reps

Read More

SHAINA’S BIRTHDAY WORKOUT

PARTNER WORKOUT

*Teams of 2,

*Alternate Full Rounds

8 Rounds (4 Rounds each)

2 Wall Facing HSPU / / Variation

7 Sandbag Squats 150/100

8 Burpee over DB

8 Alt. DB Snatch 70/50 (heavy)

*25 Min Cap

CASH OUT (10 min cap)

88 DB Bench Press (2x50/35)

*every time you break, perform 15 HEAVY KB Swings 70/53

Read More

STABILITY

Coach led hip and back stability / activation

STRENGTH

3 Rounds:

10 slow Tempo Ring Rows + :20 Ring Support

50ft Sandbag BearHug carry (heavy)

:10+ Active Hang L Hold

WORKOUT

“The Joker”

10-9-8-7-6-5-4-3-2-1

Deadlift 225/155

1-2-3-4-5-6-7-8-9-10

Toes to Bar

*12 Min Cap

Read More

WORKOUT

*Last tested 06/09/2025 & 02/03/2025

LFCF Benchmark “Death Wish”

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 More

PARTNER WORKOUT

*Teams of 2.

*Alternate FULL rounds

3 Rounds EACH (6 Total)

21/16 Cal Echo Bike

15 Bar Muscle Up / / Chest to Bar / / Burpee Pull Ups

9 Power Snatch 135/95

Read More

PARTNER WORKOUT

*Teams of 2

*Alternate FULL Rounds with your partner

AMRAP 25

10/10 Single Arm DB Push Press 50/35

15 Toes to Bar

20 Alt. DB Snatch 50/35

25ft/25ft SA Overhead Walking Lunge 50/35

Read More

STRENGTH

EMOM 6

6 Back Squat

*Final week of back squats! 

*If this is your first session, aim to use 50-60% of 1RM

WORKOUT

Every 3 Min For 24 Min (4 Rounds)

Alternate between…

A) 400m run

B) 20 V Ups + 2 Wall Walks + 10 Burpees 

Read More

WORKOUT

EMOM 28 (7 Rounds)

Min 1) *Strict Chest to bar / / Strict Pull Ups

Min 2) :30 Double Unders / / Jump Rope

Min 3) 3 Power Cleans (heavy!)

Min 4) 10/8 Cal Echo Bike

Read More

STRENGTH (For Quality)

4 Rounds:

20/16 Cal Row (moderate pace)

5 Bench Press @75% of 1RM

50ft Sandbag BearHug Carry (150/100)

*Rest as needed between movements!

*This does not need to be performed fast

STRENGTH (Pt. 2)

Shoulder Press

7x2 @ 75-80% of 1RM

Read More

STRENGTH

Every 2 min for 10 Min (5 Rounds)

3 Front Squats

*Start around 60% of 1RM and build toward a heavy 3 rep for the last set!

WORKOUT

Every 5 min for 20 min (4 Rounds)

10 Shuttle Runs (25ft + 25ft = 1 shuttle run)

15 DB Front Squats (2x50/35)

15 DB Facing Burpee

Read More

WORKOUT

“The Chief” Hero Workout 

5 Rounds: (19 Min total)

AMRAP 3

3 Power Cleans 135/95

6 Push Ups

9 Air Squats

REST 1 Min between rounds

PARTNER CASH OUT

*Teams of 2, Alternate full Rounds

AMRAP 9

8 Toes to Bar

50ft Front Rack DB Walking Lunge (2x50/35)

8 Toes to Bar

Read More

PARTNER WORKOUT

*Teams of 2, YGIG Style

3 Rounds For Time:

400m Synchro Run

60 KB Swings (heavy) 70/53

80 Wall Balls (heavy) 30/20 

*28 Min Cap

POST WORKOUT STRENGTH

Deadlift 4x1 @ 90+% of 1RM

Read More

WORKOUT

EMOM 40 (10 Rounds)

Alternate between…

Min 1) *Chest to Bar Pull Ups / / Pull Ups 

Min 2) 5+ Burpee Box Jump or step overs 24/20”

Min 3) *Power Snatch 95/65 (Aim for TnG reps if possible)

Min 4) 10/8+ Cal Echo Bike (:45 sec cap)

*you choose the reps!

Read More