OUR WORKOUTS

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

SKILL

Review & Practice Rope Climb Technique

WORKOUT

EMOM 28 (7 Rounds)

Alternate between…

Min 1: *Rope Climb / or / Variation

Min 2: :40 Ski (choose target Cals and stay consistent!)

Min 3: 5 Deadlifts @ 70% of 1RM 

Min 4: :40 Double Unders / / Jump Rope

WORKOUT

Part 1)

AMRAP 7

20/16 Cal Echo Bike

30 Alt. DB Snatch 50/35#

Rest 3 Min

Part 2)

AMRAP 7

20 Toes to Rings 

20 Push Ups

Rest 3 Min

Part 3)

AMRAP 7

30 Wall Balls 20/14

20 Burpees

Rest 3 Min

SATURDAY WORKOUT

3 Rounds:

*For Max Reps

Min 1) Thrusters 135/95

Min 2) Power Cleans 135/95

Min 3) Echo Bike Cal

Min 4) Chest To Bar Pull Ups

Min 5) Rest

*Score = Total Reps Each Round

STRENGTH (pt. 1)

4x8 Back Rack Step back lunges (Alternating)

*Keep weight moderate

STRENGTH (pt. 2)

5x3 @ 80% of 1RM

Shoulder Press

CASH OUT

3 sets of Max Rep Banded Strict Pull Ups (use a band that allows for at least 7 or more reps)

*Rest 1-2 Min Between sets

STRENGTH

Part 1)

4 x 8 Nordic Curls

Part 2)

4 x 5/5 Single Leg Split Squat (weight held at your side)

*Aim to go build over the 4 sets toward moderate - heavy weight!

WORKOUT

LFCF’s Triple Three (Rowing Edition)

*Last performed (on the echo bike) 02/02/2024

For Time:

300 Double Unders (6 min Cap)

2000m Run

120/90 Cal Row

*30 Min Cap

STABILITY

AMRAP 7 (or 3 rounds, which ever comes first)

:10+ L Sit Hold

:20 Handstand Hold

:30 Ring Plank Hold

WORKOUT

EMOM 21 (7 Rounds)

Alternate Between..

Min 1) 12/9 Cal Echo Bike

Min 2) *Toes to Rings

Min 3) 10+ DB Thrusters (2x35/25)