our workouts

Shoulder Stability Session

4 Rounds (10 Min Cap)

50ft/50ft Single Arm DB overhead carry (moderate)

15 90/90/Press on Crossover Sym.

:15 Ring Support Hold (top of dip)

SKILL

Ring Muscle Up Warm Up & Transition practice

WORKOUT

4 Rounds:

400m Run

1 Min Muscle Up / / Variation (Can be Max Reps / / or 1 min of practice)

*15 Min Cap

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WORKOUT

EMOM 25 (5 Rounds)

Min 1) 5+ Power Snatch 115/80 (moderate)

Min 2) 10+ Burpees over the Bar

Min 3) 3+ Strict HSPU / / DB Shoulder Press

Min 4) 10+ Front Squat 115/80

Min 5) Rest

*Aim to build some capacity around the moderate weight range in the snatch and front squat! 

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WORKOUT

CrossFit Open Workout 24.2

AMRAP 20

300m Row / / 600m Echo Bike

10 Deadlift 185/125

50 Double Unders

CASH OUT

Every 2 Min for 10 Min

*Toes to Bar 

*You choose the reps!

*Aim to complete all reps in under :40sec

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WARM UP WORKOUT

4 Min TABATA (8 Rounds of :20 work / :10 rest)

Ab Mat Sit Ups

PARTNER WORKOUT

*Teams of 2, YGIG style

*Alternate full rounds

AMRAP 15

5 Strict Pull Ups

10 DB Bench (2x50/35)

15 Wall Ball 20/14

POST WORKOUT STRENGTH

Every 2 Min for 8 Min (4 Rounds)

1 Segment Power or Squat Clean + 1 Power or Squat Clean @ 77%-82% of 1RM Clean

*Aim to stay within these percentages today!

*These should not be touch and go reps, aim to put speed on each rep!

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PARTNER WORKOUT

*Teams of, YGIG Style

AMRAP 35

140/110 Cal Row

120 Wall Ball 20/14

100 Clean & Jerk 95/65 (Should be light and fast!)

80 Burpee Over Bar

In remaining time… Max Cal Echo Bike

*Score is total echo bike cals!

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WARM UP WORKOUT

AMRAP 20

15 Strict Pull Ups

30 Box Step Ups / / Step Overs 2

400m Run

POST WORKOUT STRENGTH

3 deadlifts @ 75% of 1RM

3 deadlifts @ 75%

3 deadlifts @ 75%

2 deadlifts @ 80%

2 deadlifts @ 80%

2 deadlifts @ 80%

1 deadlift @ 85%

1 deadlift @ 90%

1 deadlift @95+%

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STRENGTH

Part 1)

Every 2 Min for 12 Min

3 Bench Press @ 75% of 1RM

Part 2)

Every 2 Min for 12 Min

3 Shoulder Press @ 75% of 1RM

WORKOUT

AMRAP 12

25/20 Cal Echo Bike

25 Toes to Bar

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STABILITY

AMRAP 9

:30/:30 Half kneeling banded pallof presses

:30 Ring Plank

50/50ft DB Suitcase Carry

PARTNER WORKOUT

*Teams of 3!

AMRAP 25

60/45 Cal Ski (YGIG style)

20 Synchro ALT. DB Snatch 50/35

30 Bearhug Sandbag Step Back Lunges* (YGIG Style)

30 Synchro air squats

*Use a weight that feels comfortable for the lunges / / should be similar to what you would use for Bearhug squats

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STRENGTH

Back Squat

4x3 @ 80% of 1RM

STRENGTH (Pt. 2)

Every 2 Min for 12 Min (6 sets)

2 Pause Power or Squat Cleans + 1 Pause Jerk Dip @77% of 1RM Clean

*1-2 sec pause in clean receiving position AND 1-2 sec pause in bottom of jerk dip.

*avoid touch and go reps.

STRENGTH (pt 3)

Every 2 Min for 8 min (4 sets)

3 Clean Pulls from 4” riser @ 95% of 1RM Clean

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WORKOUT

EMOM 28 (7 rounds)

Min 1) 10 Push Press*

Min 2) *Rope Climb

Min 3) 15+ Box Step Ups / / or Step Overs 20”

Min 4) 15/12 Cal Row / / or :45 Sec moderate/hard effort

*You choose the weight, and/or reps!

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PARTNER WORKOUT

Part 1) 0:00-20:00

*Teams of 2, Alternate full rounds!

AMRAP 20

BUY IN: 200 Double Unders (Perform YGIG style, partition however you’d like)

5 Squat Snatch 135/95

10 C2B / / 5 BMU

15/12 Cal Echo Bike

Part 2) 20:00-27:00

7 Min to find a 1RM Snatch

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PARTNER WORKOUT

*Teams of 2, Alternate full rounds

AMRAP 15

2/2, 4/4, +2 etc,

Deadlift 225/155 (stay below 70% of 1RM Deadlift)

Bar Facing Burpee

150m Run

*Partner A does 2/2 + 150m Run, then partner B does 2/2 + 150m Run, then A does 4/4 + 150m and so on…

POST WORKOUT SKILL

*Coach led Handstand progressions

CAPACITY BUILDER

AMRepsAP 5 Min

Max handstand walk / / Wall Walk / / HS progressions

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PARTNER WARM UP WORKOUT

*Teams of 2, YGIG style

For Quality-ish (warm up intensity… or not!)

100/80 Cal Echo Bike

50 Burpee Pull Ups

100ft Synchro Walking Lunge 

50 Synchro Ab mat Sit Ups

STRENGTH

E2Min for 14 Min (7 Rounds)

1 Segment (2 sec hold at knee) Power Clean + 2 Power Cleans @70+% of 1RM

*Build in weight as able!

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WORKOUT

For Time:

50 Wall ball 30/20 (heavy)

40 Toes to Bar

30 Hand Release Push Ups

20 DB Box Step Over 20” (2x35/25)

Rest 4 Min

20 DB Box Step Over 20” (2x35/25)

30 Hand Release Push Ups

40 Toes to Bar

50 Wall ball 30/20 (heavy)

*30 Min Cap

POST WORKOUT STRENGTH / / CASH OUT

E90 sec for 5 Rounds

3 Overhead Squats*

*You choose the weight based off of feel. The goal is to get some weight overhead when you’re warmed up / loosened up.

*Does NOT need to be heavy!

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STRENGTH

AMRAP 12

50ft /50ft single arm overhead DB carry

:10+ L Sit

5+ Bar Dips

50ft/50ft DB suitcase carry

3+ Strict pull ups (weighted if possible)

*rest as needed between movements!

WORKOUT

AMRAP 16

400m Run

5 Push Jerks @ 75% of 1RM (taken from floor)

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WORKOUT

“LFCF Benchmark Death Row”

EMOM 20 (10 Rounds)

Alternate between…

Min 1) Max Cal Row

Min 2) Max Burpee

*Score is total reps!

POST WORKOUT STRENGTH

Every 2 Min for 12 Min (6 sets)

3 Front Squats @ 80% of 1RM Front Squat

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WORKOUT

3 Rounds

For max reps:

Min 1) Toes to Bar

Min 2) Crossover Singles / / Singles

Min 3) Rope Climbs / Strict Pull Ups

Min 4) Thruster 75/55

Min 5) REST

PARTNER CASH OUT

*Teams of 2, only one athlete lifting at a time!

Max Reps in 6 min of the following complex

1 Clean + 2 Front Squat + 1 Jerk

*You choose the weight!

*Score would be weight x reps = total weight moved

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STRENGTH / / PUMP SESSION

AMRAP 10

100ft Farmers Carry (heavy)

5+ Bar Dips / / Ring Dips

5/5 Single Arm DB Bent Over Row (heavy)

10 90/90/Press on Crossover Symmetry

WORKOUT

AMRAP 15

3/3, 6/6, 9/9, 12/12… +3 etc.

BearHug Sandbag Squats 150/100

Bench Press 155/105

200m Run after each round

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PARTNER WORKOUT

*Teams of 2, Alternate FULL Rounds

For time:

10 Rounds (5 Rounds EACH)

12 Pull Ups / / C2B

8 Lateral Burpee Over DB

4/4 Single Arm Hang DB Clean & Jerk 50/35

50ft Single Arm DB Overhead Walking Lunge 50/35

*30 Min Cap

CASH OUT

EMOM 10

4 Touch and Go Clean & Jerks*

*choose a weight you can sustain UBK Reps with!

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WARM UP WORKOUT

“Death By Machine & Burpee Pull Up”

Every 2 min for 12 min (6 Rounds)

Complete 15/12 Cal Machine AND 2 Burpee Pull Ups

*Add 2 burpee pull ups each round (finish your 6th round at 12 BPU’s)

STRENGTH

Empty Bar Burgener Warm Up

Empty Bar Catalyst Warm Up

Part 1)

5x2 Squat Snatch @ 65% of 1RM (pause for 2 sec in each receiving position / / no touch and go’s here)

Part 2)

4x2 snatch balance @ 75% of 1RM Snatch

Part 3)

Back squat 4x5 @ 75% of 1RM Back Squat

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