OUR WORKOUTS

PARTNER WARM UP WORKOUT

*Teams of 2, YGIG Style, alt. FULL Rounds!

AMRAP 10

10 Pull Ups / / Variation

5 Sandbag Over Shoulder 150/100

10 Box Jump Overs / Step Overs 24/20”

WORKOUT

"The Chief”

*Performed individually :)

5 Rounds:

AMRAP 3 MIN

3 Power Cleans 135/95

6 Push Ups

9 Air Squats

1 Min REST Between Rounds

SKILL

EMOM 6 (2 Rounds all with empty bar!)

Min 1) 7 Jefferson presses + 7 Rack Deliveries

Min 2) 5 Air squats + 5 Back Squats + 5 Front Squats

Min 3) 5 Tall Cleans + 5 Hang Power Cleans

WORKOUT

“Barbell Battery in the 3rd degree” a play on our Benchmark “Barbell Battery in the 1st degree” last performed 09/10/25, 4/15/25, 1/20/25

EMOM 15

3 Hang Power Clean + 3 Front Squats

*use the same weight for all 15 rounds!

CASH OUT

1 Mile Run / walk / Ruck

*cool down intensity, full send, or anything in between!

PARTNER WORKOUT

*Teams of 2, YGIG, Split reps evenly!

For Time:

160/130 Cal Row

140 Alt. Single Leg V Ups / / Variation

120 Alt. DB Snatch 50/35

100 Lateral Burpee Over DB

*32 Min Cap

CASH OUT

7 Min Handstand Practice!

WORKOUT

10 Rounds:

200m Run

3 Push Jerks @ 70% of 1RM (from the floor/pads)

*18 Min Cap

CASH OUT PUMP SESSION

75 Banded Strict Pull Ups

*12 Min Cap

*Use a band / set up that allows for consistent sets of at least 10 reps

STABILITY / / WARM UP

3 Rounds For Quality:

5 Nordic curls

:20/:20 Elevated foot isometric lunge hold (add weight as needed)

5/5 Single Leg RDL (with DB’s)

:10+ L Sit Hold

STRENGTH

Deadlift

5×1 @ 85+% of 1RM (go heavy if possible!)

PARTNER WORKOUT

*Teams of 2, YGIG Style, Alternate FULL Rounds

AMRAP 10

12/10 Cal Echo Bike

50ft Walking Lunge (DB’s Held at sides) 2×50/35

WORKOUT

EMOM 40 (10 Rounds)

Alternate between…

Min 1) 10+ DB Bench Press (2x50/35)

Min 2) :30 Double Under / / Jump Rope

Min 3) 5+ Sandbag bearhug Squats 150/100

Min 4) 5+ Burpee Chest to Bar Pull Ups / / Burpee to Target

PARTNER WORKOUT (20 min)

10 Rounds (5 Each)

*Partners Alternate every round (every 2 min)

AMRepsAP 2

200m Run

In remaining time…Max Reps Power Snatches 115/80

PARTNER PUMP SESSION (Cash Out)

*Teams of 2, Alternate FULL rounds!

AMRAP 10

15 Toes to Rings / / Knee Raises

10 Ring Push Ups / / Hand release Push Ups

WORKOUT

Part 1) AMRAP 10

2/2, 4/4, 6/6… etc.

BBJO 24/20”

Chest 2 Bar / / Pull Up / / Jumping Pull Ups

REST 10 Min / Set Up

Part 2)

AMRAP 10

10 Deadlift 185/125

4 Wall Walks / / Variation

WORKOUT

LFCF Benchmark “Death Row”

EMOM 20 (10 Rounds)

Alternate between…

Min 1) Max Cal Row

Min 2) Max Burpees

*Score = total reps

POST WORKOUT STRENGTH

Every 2 Min for 10 Min (5 Sets)

3 Back Squats @75-80% of 1RM

PARTNER STABILITY / / WARM UP

*Partner Style, Alternate movements (only one partner working at a time)

2 Rounds Each (4 Total)

50/50ft Suitcase Carry (heavy)

50/50ft Single Arm DB Overhead Carry (moderate)

:30+ Active hang from Pull Up Bar

:30+ Ring Support Hold or Bar Dip Support

*Partner A does 50/50ft suitcase carry then Partner B does their 50/50ft suitcase carry while partner A rest. Follow this pattern until each partner completes 2 rounds!

*The partner aspect is mainly for “fun” and to keep work / rest ratio 1:1

PARTNER WORKOUT

8 Rounds (4 Rounds Each)

15/12 Cal Echo Bike

15 Hang Clean & Jerks 115/80

*Alternate FULL rounds

*18 Min Cap

CASH OUT

*Upon finishing the partner workout

Spend 7 minutes establishing today’s heavy 1 Rep Max Hang Clean (squat or power)

SKILL

Muscle up prep & practice!

WORKOUT

“Almost Nate”

AMRAP 20

4 Bar or ring muscle ups / / pull ups

8 Wall Balls 30/20 (heavy)

12 Russian KB Swings 70/53 (heavy)

STABILITY

AMRAP 12 (For Quality) *Target 3 Rounds

50ft/50ft banded Monster Walk

:20/:20 Copenhagen Plank

:20/:20 Kneeling side plank with Leg Lift

5/5 single leg Heel Elevated ATG Squat

PARTNER WORKOUT

*Teams of 2, Alternate FULL rounds

10 Rounds (5 Rounds each)

15 DB Push Press (2x50/35)

50ft Front Rack DB Lunges (2x50/35)

200m Run

CASH OUT

1 Mile Run / Jog / Ruck / Cool Down

*aim to get some mileage in with or without intensity!

WORKOUT

Last Performed on: 10/23/2021, 02/12/2022

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

Power Clean 155/105

• After every round of power cleans complete one round of "Cindy"

• One Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats

*25 Min Time Cap

WORKOUT

EMOM 18 (6 Rounds)

Min 1) 8 Bench Press @ 60-65% of 1RM *Does not need to be UBK

Min 2) :45 Double Under / / Jump Rope

Min 3) :45 Echo Bike

CASH OUT (capacity builder)

EMOM 10

*Strict HSPU / / Variation

WORKOUT

For Time:

30 V Ups

30 Toes To Bar

30 Ab Mat Sit Ups

800m Run

30 Ab mat Sit Ups

30 Toes to Bar

30 V Ups

800m Run

30 V Ups

30 Toes To Bar

30 Ab Mat Sit Ups

*24 Min Time Cap

POST WORKOUT STRENGTH

Every 2 Min for 12 Min (6 sets)

1 Squat Clean + 1 Front Squat @ 70-80% of 1RM Clean

STRENGTH

AMRAP 12 (For Quality)

5 Single ARM DB Bent Over Row (heavy / and slow tempo)

50ft Farmers carry (heavy!)

2-5 Weighted Bar Dips / / Variation

10+ sec L Sit / / Variation

WORKOUT

40-30-20

Push Press 95/65

Russian KB Swing 70/53 (heavy)

*15 Min Time Cap

PARTNER WORKOUT

*Teams of 2, YGIG Style

AMRAP 30

80 Power Snatches 75/55

60 Lateral Burpees over Bar

40 DB Box Step Overs 20” (2×50/35)

20 Wall Walks

POST WORKOUT SKILL

7 Min of Handstand Progression / / Practice / / Walks, Holds, Presses, etc.

WORKOUT

4 Rounds (24 Min Total)

:45 Max Rep DB Bench (2×50/35)

:15 REST

:45 Max Rep Strict Pull Ups

:15 REST

2 Min Max Rep Air Squats

2 Min REST

PARTNER WAKE UP WORKOUT

3 Rounds EACH, Alternate Full Rounds:

8 Lateral Burpee over DB

4 Single Arm DB Snatch 70/50 *heavy (left arm)

4 Single Arm DB Overhead Alt. Step Back Lunge 70/50 *heavy (left arm)

4 Single Arm DB Snatch 70/50 *heavy (right arm)

4 Single Arm DB Overhead Alt. Step Back Lunge 70/50 *heavy (right arm)

40 crossover singles / / 60 single unders (no doubles today :)

*15 Min Time Cap

PARTNER WORKOUT

AMRAP 10

6 Wall Walks *YGIG Style (3 reps each)

4 Power Snatch (Heavy) 155/105 *YGIG Style (2 reps each)

2 Rope Climbs *YGIG Style (1 Rep each) / or / 4 Strict Pull Ups (each)

STRENGTH

Back Squat

7x1

*Start first set around 65% of 1RM and aim to build so that your 7th rep is within 10% of your 1RM

*Go off of feel! Does not need to be a new PR!

*New set every 2 Min ish

WORKOUT

For Time:

1000/800m Row

40 Front Squat 75/55

800m Run / / 60 Burpees

40 Back Squats 75/55

50/40 Cal Echo Bike

40 Overhead Squats 75/55 (or Front Squats)

*24 Min Cap