OUR WORKOUTS

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

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

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

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

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

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

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

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 

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

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

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

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

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

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!

STABILITY / / WARM UP

3 Rounds:

:20 / :20 Side Plank

:10+ L Sit Hold

10/10 Single Leg Banded Glute Bridges

3 Rounds:

10 Lateral Box Step Overs 20”

50/50ft Banded Side Steps

10 Squat Hops

STRENGTH (pt. 1)

EMOM 6

6 Back Squats

*Aim for same weight or heavier than last week!

*This is week 5 of this squat cycle

STRENGTH (pt. 2)

6x5 Shoulder Press at 70% of 1RM

STRENGTH (Pt. 1)

Every 90 Sec for 15 Min

2 Power Or Squat Snatch

*Start light and build to finish around 85% of 1RM

STRENGTH (Pt. 2)

Every 90 Sec for 15 Min

2 Power or Squat Cleans

*Start light and build to finish around 85% of 1RM

PARTNER WORKOUT

*Teams of 2

*YGIG Style

AMRAP 24

50/40 Cal Row

60 Front Squats 115/85

50/40 Cal Row

60 Push Press 115/85

50/40 Cal Row

60 Toes to Bar

SATURDAY WORKOUT

AMRAP 12

Buy in:

5 Rounds

10 Pull Ups

20 Air Squats

Into… Max rounds and reps in remaining time:

5 Bar Muscle Ups / / C2B

10 Thrusters 95/65

REST 10 Min

Part 2)

For Time:

5 Rounds

8 Power Snatch 95/65

6 Burpees Over the Bar

SKILL

*Coach led review of all movements!

PRACTICE

Every 90 Sec for 13:30 (3 Rounds)

Alt. Between..

A) *Rope climb / / Practice

B) Jump Rope / / doubles / / crossovers

C) Handstand Hold / / Shoulder taps/ Free standing HS Hold

*Spend time practicing, refining or learning a new skill - does not need to be a capacity builder!

STRENGTH

Every 2 Min for 10 Min (5 Rounds)

1 Pause (2 sec hold in receiving position) Jerk + 1 Jerk (split or push) @ 75%=+ of 1RM

PARTNER WORKOUT

*Teams of 2,

*YGIG Style, Split the reps!

3 Rounds:

AMRAP 7

50/40 Cal Row

10 Sandbag Over shoulder 150/100

20 Sandbag Bearhug Squat 150/100

In Remaining time: Max Reps Toes to Bar

Rest 3 Min between rounds!