OUR WORKOUTS

STRENGTH

Shoulder Press

Every 2 Min for 10 Min (5 Sets)

2 Shoulder Press @ 85-90% of 1RM

WORKOUT

EMOM 18 (6 Rounds)

Min 1) 10+ DB Bench 2x50/35

Min 2) 4+ Alt. Reverse Sandbag Lunges 100/70

Min 3) :30 Double Unders / / Jump Rope

STRENGTH

Take 12 min to find a heavy 3 Rep Max Back Squat

WORKOUT

*Teams of 2, YGIG Style

10 Min Partner Max Cal Row

10 Min Partner Max Cal Echo Bike

10 Min Partner Run (switch every 200m’s)

SKILL

Bar / Ring Muscle Up Review / Practice

Every 90 Sec for 4 Rounds (6 min)

*Ring or Bar Muscle Up / / progression

PARTNER WORKOUT

*Teams of 2, YGIG style

AMRAP 15

50 Power Snatch 75/55

40 Toes to Bar

30 Bar Facing Burpees

SKILL

Rope Climb Technique

+ Practice progressions

CAPACITY BUILDER

Every 2 Min for 16 min (4 Rounds)

Alt. B/T…

Station A: 28/22 Cal Row / / or 90 sec of rowing

Station B: *Rope Climb / / or progression

CASH OUT

10 Min to Build to a heavy 1 Rep Deadlift

*note that this is to be done post workout, under fatigue. Assuming everything feels good, a good target for today’s heavy single should be about 90% of current 1RM.

*controlled descents on the way down!

SATURDAY WORKOUT

EMOM 40 (10 Rounds)

Alt. Between…

Min 1: *Clean & Jerk 135/95

Min 2: :40 Cal Ski

Min 3: *Front Squat 135/95

Min 4: *Toes To Bar

STRENGTH (pt. 1)

4 x 8 Nordic Curls

*Rest as needed between sets

STRENGTH (pt. 2)

Every 90 sec for 6 sets

4 Alt. Back Rack Reverse Lunges

*Start at a moderate weight, and build to finish heavy

WORKOUT

4 Rounds:

40 Double Under / / 1 Min of Jump Rope

16 Alt. DB Snatch 50/35

8/8 Single Arm Overhead DB walking lunges 50/35

40 Double Unders / / 1 Min of Jump Rope

1 Min Rest

WORKOUT

Part 1)

Every 4 Min for 20 min (5 Sets)

1 Min Max reps Strict Pull Ups (or C2B)

400m Run

(Rest in remaining time)

Part 2)

3 Rounds (FGB Style)

1 Min Max Reps Ab Mat Sit Ups

1 Min :30/:30 Side Planks

1 Min Max Reps Hollow Rocks

1 Min High Plank Hold

1 Min REST

STRENGTH

Every 2 Min for 10 Min (5 sets)

2 Hang Squat Cleans @ 70-80% of 1RM Squat Clean

*or slightly heavier than 03/11/24 & 3/27/24 session

WORKOUT

40-30-20-10

Wall Ball 20/14

KB Swing 53/35

*14 Min Time Cap

STRENGTH

Every 2 Min for 10 Min (5 sets)

2 Tempo Deadlifts @ 80% of 1RM (3 sec SLOW descents)

STRENGTH (pt. 2)

Shoulder Press

Every 2 Min for 10 Min (5 sets)

4 Shoulder Press @ 80% of 1RM

SKILL

*Coach Led SHSPU Review

EMOM 5

*Strict HSPU / / or Variation

WORKOUT

*Last performed 05/13/2021

*No Rest B/T parts

Part 1)

AMRAP 10

200m Run

10 Strict Pull Ups

Part 2)

AMRAP 10

200m Run

20 Push Ups

Part 3)

AMRAP 10

200m Run

30 Air Squats

SATURDAY WORKOUT

Part 1)

Every 3 min for 12 min (4 Rounds)

Round 1: 15 Squat cleans @ 95/65

Round 2: 12 Squat Cleans @ 115/80

Round 3: 9 Squat Cleans @ 135/95

Round 4: 6 Squat Cleans @ 155/105

Part 2)

10 Rounds

3 Power Snatch 135/95

3 Bar Facing Burpees

*13 Min Cap

WORKOUT

EMOM 32 (8 Rounds)

Min 1: 5 Bench Press @ 65% of 1RM

Min 2: 12/9 Echo Bike Cals

Min 3: 15+ KB Swings 53/35

Min 4: :30 Double Under / / Jump Rope

STRENGTH

4 Rounds For Quality

5/5 Single Leg Split Squat (moderate/heavy weight)

:10+ L Sit Hold / or / Variation

WORKOUT

“Beep Test”

EMOM 15

7 Front Squats 75/55 + 7 Burpees

*Scale reps and weight as needed to complete all 15 minutes

STRENGTH

Every 2 min for 10 Min (5 sets)

3 Shoulder Press @ 80% of 1RM

WORKOUT

*Retest from 04.03.2021

For Time:

800m Run

15 Push Jerks 135/95

600m Run

12 Push Jerks 135/95

400m Run

9 Push Jerks 135/95

*15 Min Time Cap

STRENGTH

AMRAP 10 (For Quality)

5+ Bar Dips

5 Strict Pull Ups / Add weight or Resistance as needed

100ft DB or KB Suitecase Carry (heavy)

*Rest as needed between movements

PARTNER WORKOUT

*Teams of 2, YGIG Style

*Split work by time, or by reps

10 Min Max Cal Row

10 Min Max Cal Ski

10 Min Max Rep Burpee Box Jump Over 24/20”

STRENGTH

4 x 8 Nordic Curls

STRENGTH (pt. 2)

Every 2 min for 14 min (7 sets)

1 Back Squat @80+% of 1RM

*Aim To start your first set at 80% and build each set to find a heavy single rep!

WORKOUT

AMRAP 5

15 Overhead Squats 75/55

9 Bar Facing Burpees 

WORKOUT

Every 4 min for 16 min (4 sets)

10 Toes to Bar

30 Double Unders / / 60 Singles

10 Clean & Jerks 95/65

30 Double Unders

CASH OUT

For Time:

100 Wall Balls 20/14

*Every time you “break” a set of wall balls perform 10 Russian KB Swings 70/53

*13 Min Time Cap

WORKOUT

LFCF’s “Things Fall Apart”

For Time:

30-20-10

DB Bench (2x50/35)

Hand Release Push Ups

Into…

30-20-10

DB Weighted Lunges (2x50/35)

*DB’s held at side

Air squats

Into…

2 Mile Run :)

34 Min Overall Time Cap

SKILL

Review and practice Strict HSPU technique and scaled variants

PARTNER WORKOUT

*Teams of 2, YGIG style

*Reps do not need to be split evenly!

AMRAP 24

40/32 Cal Echo Bike

40 Strict HSPU

40 Strict Pull Ups

HEAVY DAY

STRENGTH (pt. 1)

Every 2 Min for 10 Min (5 sets)

4 Hang Squat Cleans @ 65-75% of 1RM Squat Clean

*or slightly heavier than 03/11/24 session

STRENGTH (pt. 2)

Every 90 sec for 12 min (8 sets)

1 power or squat clean @ 70+% of 1RM

*use this session as an opportunity to lift heavy if possible!

STRENGTH (pt. 3)

Every 2 Min for 10 Min (5 sets)

2 Front Squats @ 80+% of 1RM front squat

*or slightly heavier than 03/11/24 session