OUR WORKOUTS

STRENGTH (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.

STRENGTH

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 :)

STABILITY / / 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!

WORKOUT

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

WARM 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

PARTNER WARM UP WORKOUT

*Teams of 2

*Alterate FULL Rounds

AMRAP 8

6 Single DB Devils Press 50/35#
50ft SIngle Arm Overhead Walking Lunge 50/35#
30 Crossover Singles / / Single Unders

MAIN PARTNER WORKOUT

*Teams of 3

*YGIG Style for Clean & Jerks and Ski

AMRAP 25

60 Clean & Jerks 135/95

15 Synchro Burpees

60/50 Cal Ski

200m Synchro Run

SKILL (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

STRENGTH (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

WORKOUT

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

STABILITY

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

STRENGTH

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

SATURDAY PARTNER WORKOUT

Part 1) Warm Up Work Out

AMRAP 7

*YGIG, Teams of 2

10 Sandbag Squats

150m Synchro nRun

10 Sandbag Bearhug reverse Lunges

150m Synchro Run

Part 2) MAIN PARTNER WORKOUT

*Teams of 2, YGIG, Split reps as you’d like!

3 Rounds:

40 Deadlift 225/155

40 HSPU / / DB Push Press*

Part 3) THE FINISHER WORKOUT

*Teams of 2, YGIG Alternate FULL Rounds

AMRAP 12

2/2, 4/4, 6/6, 8/8,

Squat Snatch 135/95

Burpee Chest to Bar

WORKOUT “PUMP SESSION”

Part 1) AMRAP 7

10 Toes to Ring

20 Alt. Single Leg V Ups

:30/:30 Side Plank

REST 3 Min Between Parts

Part 2) AMRAP 7

4 Slow Tempo Ring Rows

8 Strict Chin Ups

12 90/90 Press on Cross Over Sym.

REST 3 Min Between Parts

Part 3) AMRAP 7

4 Slow Tempo Bar or Ring Dips

8 Strict Shoulder Press 75/55 (Light) / or / Strict HSPU

12 Snow Angels on Cross Over Sym.

CASH OUT

30/24 Cal Echo Bike Test!

SKILL

AMRAP 10 (For Quality)

:10+ L Sit Hold

1+ Wall Walks / / HS Hold / / HS Walk Progresssions

40 Crossover Single Unders

PARTNER WORKOUT

*Teams of 2, YGIG Style

For Time:

100-80-60-40–20

Wall Balls 20/14

Russian KB Swings 53/35

*34 Min Cap

WORKOUT

Part 1) 5000m Run (3.2 miles)

*30 Min Cap

Part 2)

Upon finishing your run, take 15 min to find a 1RM Bench Press

*We haven’t done any proper strength work specifically for bench press leading up to this, AND most of us aren’t familiar with a heavy bench lift after running a 5k - so today’s aim is to lift something that FEELS heavy! Use a spotter! And have fun with it!

STRENGTH

Tempo Front Squats

Every 2 Min for 10 Min (5 Sets)

3 Front Squats (With a 3 sec descent)

*Start @ 60% of 1RM and add as able, but stay below 80% of 1RM

WORKOUT

2 Sets:

AMRAP 5

10 Power Snatch 75/55

30 Double Under

10 Thruster 75/55

10 Toes to Bar

Rest 5 Min

STRENGTH

Deadlift

5x2 @ 85-90% of 1RM

WORKOUT

For Time:

10 Rounds:

3 Push Jerks @ 65% of 1RM (from crash pads)

200m Run

*18 Min Cap

SATURDAY WORKOUT & RUCK

EMOM 40

Min 1) *Clean & Jerks 135/95

Min 2) 10/8 Cal Echo Bike

Min 3) *Bar Muscle Up / C2B / Pull Ups

Min 4) 50 Double Unders / / Jump Rope

*you choose the reps!

45-60 min POST WORKOUT RUCK through Mercer Slough & Blueberry Fields!

*Bring a ruck bag or weight vest if you have one!

WORKOUT

5 Rounds:

2 min Row

2 min Rest

*start first round easy, and add intensity each round… or not!

STRENGTH

4x8 Push Press

*go off of feel today / especially if you did Murph this week!

SKILL

Handstand Hold / / Handstand Walk Progressions

PARTNER WORKOUT

*Teams of 2, 

*Alternate FULL rounds with your partner!

AMRAP 32

12 Lateral Burpees Over DB

16 Single Arm Hang DB Clean & Jerks 50/35

8 Shuttle Runs (1 Shuttle = 25ft down / 25 back)

100ft Walking Lunge (Bodyweight / / Add weight as needed)