OUR WORKOUTS

WORKOUT

For time:

100/80 Cal Row

80 Wall ball 20/14

60 V Ups

4 Min REST

…Then begin Part 2:

40 Burpee Box Jump Overs 24/20”

20 SHSPU / / DB Shoulder Press (heavy)

*30 Min Overall Time Cap (16 min cap for Part 1, and 10 min cap for part 2)

CASH OUT

5 Minute of SKILL work/ Play time

*With whatever gas is still left in the tank, aim to improve your Handstand skills in today’s cash out:

IE. Handstand Hold, Handstand Walk, Free standing Hand stand, etc.

STRENGTH

Pause Jerk (Push or Split) 6x2 @60+% of 1RM

*Pause for 2 seconds in receiving position of each jerk, build over the 6 sets based off of feel!

WORKOUT

For Time:

400m Run

30 Hang Power Cleans 135/95

400m Run

30 Front Squats 135/95

400m Run

30 Push Jerks 135/95

17 Min Cap

SKILL

E2MOM for 12 min (3 Rounds)

2 Min Rope climb / Variation Practice

2 Min Box step up 20” (add weight if needed)

PARTNER WORKOUT

*Teams of 2

*Alternate working after each MOVEMENT

AMRAP 16

4 Wall Walks

8 Strict Pull Up

12 Hand Release Push Up

WARM UP WORKOUT

5 Rounds:

18/14 Cal Row

15 Russian KB Swing 53/35

12 Box Jump Over 24/20”

*16 Min Cap

EXTENDED WARM UP / SKILL

5 Rounds For Quality:

40+ Double Under / / 1 min of jump rope

20 Alt. Single Leg V Ups

*if you’re building proficiency in your doubles / jump rope ability - use this as skill time.

*11 Min Cap

STRENGTH

Back Squat

4x2 @ 85% of 1RM

PARTNER WORKOUT

Part 1:

*Teams of 2, YGIG style

*Split Hang Snatches evenly

30-20-10

Hang Power Snatch 115/75

30 Synchro Air Squat

Part 2:

*Teams of 2, YGIG style

For Time:

100 Thrusters 95/65

*Sandbag BearHug Hold 100/70

*split the Thruster reps between both partners

*Partner A will be on the barbell, Partner B will be performing a sandbag hold. To be able to complete thrusters reps, one partner will need to be holding the bag. Switch off as needed, partition thruster reps as you’d like!

Part 3:

For Time:

*Teams of 2

*You complete a full set then your partner completes a full set before moving on.

Set 1: 9 Squat Cleans 135/95 (moderate)

Set 2: 7 Squat Cleans 185/125 (heavy)

Set 3: 5 Squat Cleans 225/155 (real heavy)

Part 4:

Upon finishing your last squat clean, take 5 minutes to build toward a 1RM for today!

SKILL

Every 2 Min for 8 min (4 Rounds)

Bar Muscle Up / / Progressions

WORKOUT

AMRAP 20

8 Chest to Bar Pull Ups / / Variation

150m Run

4 Strict HSPU / / Variation

50 Double Unders

*aim to build your capacity on your C2B and HSPU movements.

*for athletes looking to add more gymnastics volume, consider adding 2-4 reps each round to C2B and HSPU

SKILL / / STABILITY

AMRAP 8 (For Quality)

:10+ L Sit or Variation

:30 Active Hang on Pull Up Bar

:30 Ring Plank

:20/:20 Copenhagen Plank

:20 Handstand Hold / or / Wall walk + Hold

*Rest as needed between holds

STRENGTH

Every 90 sec for 7 Sets

1 Hang Snatch + 1 Snatch

*Power or Squat - you choose!

*Aim to start to first set at 60% of 1RM Snatch

*Build if able over the 7 sets, but aim to stay below 80% of 1RM

STRENGTH (Pt. 2)

Every 90 sec for 5 sets

3 Hang Snatch Pulls @ 90+% of 1RM

*Aim to be as explosive as possible here!

LFCF Benchmark “Death Row”

EMOM 20 (10 Rounds)

Alternate between:

Min 1) max cal row

Min 2) max rep burpees

*Score is total calories + burpees

10 Min Rest

POST WORKOUT STRENGTH

Every 2 min for 14 min (7 sets)

3 Front Squats @ 65+% of 1RM

STRENGTH

Part 1) Push Press

5x3 (heavy) use the heaviest weight you can sustain for 5 sets of 3!

Part 2) Bench Press

Set 1: 5 reps @ 60% of 1-RM

Set 2: 3 reps @ 75%

Set 3: 1 rep @ 80-85%

Set 4: 7 reps @ 65%

Set 5: 7 reps @ 65%

Set 6: 7 reps @ 65%

Set 7: 7 reps @ 65%

WORKOUT

3 Rounds:

1 Min KB Swing 70/53 (heavy)

1 Min Hand Release Push Ups

1 Min Toes to Bar

1 Min Weighted Box Step Ups 20”

1 Min Rest

WORKOUT

EMOM 40

Alternate between…

Min 1) 15 Wall ball 20/14

Min 2) 12/9 Cal Ski

Min 3) 5+ BBJO 24/20”

Min 4) 10/8 Cal Echo Bike

WARM UP WORKOUT

PARTNER AMRAP 10

*Teams Of 2, YGIG Style

20 Overhead Squats 95/65

30/24 Cal Row

MAIN WORKOUT

PARTNER AMRAP 20

*Teams of 2, YGIG Style

30 Clean & Jerks 135/95

20 Bar Facing Burpees

20 Thrusters 135/95

20 Bar Facing Burpees

10 Snatch 135/95

20 Bar Facing Burpees

WORKOUT

“LFCF October 2024 Gauntlet”

Part 1) 0:00-8:00

For time:

50/40 Cal Echo Bike

*4 min Time Cap

Part 2) 8:00-16:00

AMRAP 8

4 Sandbag BearHug Squats 150/100

8 Toes to Bar

12 Alt. DB Snatch 50/35

Rest 4 MIN

Part 3) 20:00-28:00

AMRAP 8

8 Shuttle Runs (50ft / / CF Open standard)

8 Burpee Pull Ups / C2B

STRENGTH

Every 2 Min for 14 Min (7 Sets)

1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat

*Aim to start at 65% of 1RM Clean and build as needed toward a heavy, but manageable weight!

WORKOUT

AMRAP 15

3 Power cleans @ 65+% of 1RM

5 Pull Ups

10 Hand Release Push Ups

15 Air Squats

SKILL / STRENGTH

4 Rounds FQ:

1 min Crossover single practice

*Wall facing strict HSPU Practice / box variation

3 Rounds FQ

:10+ L Sit

50ft DB Walking Lunge *go heavy unless, DB position requires less load for stability.

*Choose your own DB weight and style:

IE: Hang position, one racked one overhead / double overhead / front rack.

CAPACITY BUILDER WORKOUT

2 sets:

2 min max reps wall walks / / Variation 

2 min max reps Double Unders

2 min rest

STRENGTH

Back Squat

*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 70-75%

*Set 5 – 5 reps @ 70-75%

*Set 6 – 5 reps @ 70-75%

*Set 7 – 5 reps @ 70-75%

Rest 2 minutes between sets*

Partner CASH OUT (for quality)

5 Rounds Each: (14 min cap)

20 Weighted Box Step Ups 20” (add weight however you’d like)

*Partner rides echo bike (legs only) while other partner is performing their step ups

WORKOUT

“These go to eleven”

AMRAP 11

15 DB Bench (2x50/35)

9 Strict Pull Ups

REST 3 MIN

AMRAP 11

15/12 Cal Echo Bike

30 Russian KB Swings 53/35

REST 3 MIN

AMRAP 11

150m Run

20 Alt. Single Leg V Ups

SATURDAY PARTNER WORKOUT

*Teams of 2, YGIG Style

For Time:

3000m Row

200 Double Under

100 Power Snatch 75/55

200 Double Under

2000m Run

*35 Min Cap

CASH OUT

“Death By” Hand Release Push Ups / HSPU Variation

*use a variation to make it at least 7 Minutes!

WARM UP / / CHAD 1000X PREP

AMRepsAP 10 Min

Box Step Ups 20”

*Add weight if needed!

PARTNER WORKOUT

*Teams of 2, YGIG

10 Rounds Each:

1 Min Work / 1 Min Rest

In your 1 min work window complete:

3 Bar Muscle Up / Variation / or / Burpee Pull Up

6 Thrusters 95/65

Max Cal Echo Bike in Remaining time

*Score is total Cal’s on the bike

STRENGTH

Part 1)

4 RFQ:

5/5 Single DB Arm Kneeling Press (heavy)

3+ Bar or Ring Dips

:45 KB/DB Farmers Carry (heavy)

Part 2)

Shoulder Press

(9 sets total / / Rest as needed)

*Set 1 – 5 reps @ 65%

*Set 2 – 3 reps @ 70%

*Set 3 – 1 rep @ 75%

*Set 4 – 5 reps @ 70%

*Set 5 – 3 reps @ 75%

*Set 6 – 1 rep @ 80%

*Set 7 – 5 reps @ 75%

*Set 8 – 3 reps @ 80%

*Set 9 – 1 rep @ 85%

SKILL CASH OUT

7 Min Wall Walk / HS Hold / HS Walk Progressions

STRENGTH (pt. 1)

Deadlift

5x1 @ 90+% of 1RM

*Roughly 40% of athletes who attended Tue 9/24 PR’d their deadlift 1RM (31 athletes PR’d). Heck yeah!! If you missed last Tuesday or didn’t PR, aim to have another go today. If you did PR, aim to use 90% of your new PR # for today’s 5x1.

STRENGTH (pt. 2)

Back Squat

*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 70%

*Set 5 – 5 reps @ 70%

*Set 6 – 5 reps @ 70%

*Set 7 – 5 reps @ 70%

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