OUR WORKOUTS

WORKOUT

EMOM 32 (8 Rounds)

Min 1: 5 Sandbag BearHug Squats & 10 Air Squats

Min 2: 10 Hand Release Push Up & 1+ Wall Walk

Min 3: *Pull Up / / C2B 

Min 4: :45 sec Recovery Row

STRENGTH

EVERY 90 Sec for 15 Min (10 sets)

2 Power or Squat Snatch*

*Aim to start first set at 65% of 1RM, and build steadily to finish the 10th set around 80-85% of 1RM

WORKOUT

For Time:

50 Alt. DB Snatch 50/35

50 Alt. Step Back Lunges

50 Alt. Single Leg V Up

50 Alt. DB Snatch 50/35

*15 Min Cap

PARTNER WORKOUT 0:00-20:00

*Teams of 2

*Alternate FULL Rounds

4 Rounds EACH

10 Thrusters 95/65

10 C2B / / Pull Ups

Into…

4 Rounds EACH

7 Thrusters 135/95

7 Bar Muscle Up / Variation / Burpee Pull Up

*20 Min Cap

5 MIN REST 20:00-25:00

PARTNER WORKOUT PART 2) 25:00-45:00

*Teams of 2

*YGUG - alternate FULL Rounds

AMRAP 20

300m Row

10 Deadlifts 185/125

50 Double Unders / Single Unders

WORKOUT

LFCF Benchmark “Death Race”

5 Rounds:

15/10 Cal Echo Bike

10 Burpees

*10 Min Cap

POST WORKOUT STRENGTH

Push or Split Jerk

*Spend 15 min building toward a heavy single rep for today!

SKILL

5 Rounds 

Alternate between…

:90 sec Rope Climb Practice

:90 sec Double Under / Practice

STRENGTH / / SKILL

10 Rounds

3 Deadlifts @ 75-80% of 1RM

200m Run (easy pace)

:30-:60 of Handstand Walk / Handstand Practice

WORKOUT

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

Front Squat 95/65

Lateral Burpee Over the bar

*11 Min Cap

POST WORKOUT STRENGTH (24 min)

Overhead Squat

3x3 @ 60-65% of 1RM

3x2 @ 70-75% of 1RM

3x1 @ 80+ % of 1RM

*Aim for a new set every 1:30-2:00

STABILITY

AMRAP 10 (For Quality)

:20/:20 Copenhagen plank

5/5 Single leg deadlift *slow tempo (with a barbell)

5/5 Single leg split squat / pistol progression

5 Nordic curl / / Variation

MAIN WORKOUT

Part 1) 0:00-6:00

AMRAP 6

1,2,3,4..+1

Chest to Bar Pull Ups / / Pull Up Variation

2,4,6,8…+2

Box Jump Over 24/20”

REST 4 MIN (6:00-10:00)

Part 2) 10:00-22:00

AMRAP 12

2 Wall Walk

6/6 Single DB Clean & Jerk 50/35

50ft Single Arm DB Overhead Walking Lunge 50/35

WORKOUT

EMOM 28 (7 Rounds)

Alternate between…

Min 1: 15/12 Cal Row

Min 2: 3 Power Cleans @ 75-80% of 1RM

Min 3: 12/9 Cal Ski

Min 4: *Toes to Bar / / Variation

PARTNER WARM UP

*Teams of 2,

*One partner rows, one partner rests

5 Sets Each for “fun”:

20/16 Cal Row

*in your rest perform 5 DB Seated Press

MAIN WORKOUT

For Time:

150 Wall Balls 20/14

Into…

10 Rounds

3 Power Snatch 135/95

3 Bar Facing Burpees

STRENGTH / / Midline STABILITY

AMRAP 12

20 Ab Mat Sit Ups

:20/:20 Side Plank

20 Superman’s

10 Bird dogs

:10+ L Sit Hold

40 Crossover Singles

SKILL

Muscle Up Review (Bar / or / Ring)

WORKOUT

“Muscle Up Biathlon”

5 Rounds

4+ Bar Muscle Up / / Variation

400m Run

*18 Min Cap

PARTNER WORKOUT

*Teams of 2, YGIG style

AMRAP 25

BUY IN: 200ft Synchro Walking Lunges

In remaining time AMRAP:

50/40 Cal Echo Bike

40 Double DB Box Step Ups 2x35/25 (20” box)

30 DB Devils Press (2x35/25)

WORKOUT

AMRAP 8

8 Toes to Bar / / Variation

8 Hand Release Push Ups

REST 2 MIN

EMOM 8 (4x)

Min 1) Max Shuttle Runs (25/25ft)

Min 2) Max DB Front Squats (2x50/35)

REST 2 MIN

PARTNER CASH OUT

*Teams of 2

*YGIG, Only one partner works at a time

8 Min Max Distance on a machine (or run!)

STABILITY

Part 1) Coach Led Banded Hip Circuit

Part 2) 3 Rounds for quality:

10/10 Single Leg DL with barbell 

:30/:30 Copenhagen plank

5 Nordic curls / Variation

Part 3)

Coach Led Banded Shoulder Warm Up

STRENGTH

EVERY 2 Min for 16 Min

2 Push or Split Jerks*

*Start first set at 65% of 1RM and build as able!

STRENGTH

EMOM 3

3 Power Snatches (light)

EMOM 3

2 Power Snatches (moderate)

EMOM 6

1 Power Snatch (heavy / / build as able)”

WORKOUT “Gut Punch”

AMRAP 10

3 Rounds:

25 Wall Ball 20/14

75 Double Under / / Single Under

Max Reps in remaining time of Power Snatch 95/65

*9 Min Cap on the 3 Rounds to allow for at least 1 Min of Power Snatches

Rest 5 Min

AMRAP 10

3 Rounds:

25 Wall Ball 20/14

75 Double Under / / Single Under

Max Reps in remaining time of Power Snatch 115/85

*9 Min Cap on the 3 Rounds to allow for at least 1 Min of Power Snatches

*Score = Power Snatch Reps

PARTNER WARM UP WORKOUT

Deadlifts & Wall Walks / / HSW :)

MAIN WORKOUT

*Teams of 2,

*YGIG Style

AMRAP 20

20 Clean & Jerks 115/80

10 BBJO 24/20”

20 Front Squat 115/80

10 Bar Muscle Up / / Burpee Pull Up

WORKOUT

EMOM 28 (7 Rounds)

Min 1) 10+ Lateral Box Step Overs 24/20”

Min 2) *Strict Pull Up / / Strict C2B

Min 3) :30 Double Unders/ / Single Unders

Min 4) *Alt. DB Snatch (Heavy!)

*You choose the reps / weight!

*For DB Snatch, Aim for heavy weight and less reps!

WORKOUT

AMRAP 10

10 Push Press 115/80

10 Toes to Bar

REST 5 Min

AMRAP 10

12/9 Echo Bike Cal

15 Wall Ball 20/14

STRENGTH

Power or Squat Clean

6x2 @ 75% of 1RM

*AiM for a new set every 90 sec 

STABILITY

Part 1)

4 Rounds:

5/5 DB Bent Over Row (heavy)

:30 Ring Plank

1 Wall Walk & :10+ Wall Facing HS hold

Part 2)

4 Rounds

5 Nordic Curls / Variation

:30/:30 Side Plank

5/5 Single Leg Split Squat (Slow tempo) / / Single Leg Squat (Pistol)

STRENGTH

EMOM 10

4 Back Rack Reverse Lunges*

*You choose the weight!

STRENGTH (pt. 1)

7 Rounds

10 Bench Press @60-65% of 1RM

20 Alt. single Leg V Ups

*For Quality - build capacity - does NOT need to be fast!

STRENGTH (pt. 2) 

*Aim to go slightly heavier than 01/14/25 

10 Rounds (22 min cap)

3 Deadlifts (Heavy!)

200m Run (Casual)

WORKOUT

LFCF Benchmark “Death Wish”

*last tested 06/06/24

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