OUR WORKOUTS

PARTNER WORKOUT

*Teams of 2, Only one partner works at a time!

AMRAP 18

Part 1)

10 Front Squat 115/80

20 Toes to Bar

10 Power Clean 115/80

Part 2)

10 Overhead Squat 115/80

20 Chest to Bar Pull Ups

10 Power Snatch 115/80

*Partner A does ‘Part 1’, then partner B does ‘part 1), then Partner A does ‘part 2’, and so on until 18 min!

PARTNER CASH OUT

*Teams of 2, Alternate FULL rounds

AMRAP 12

4/4 Hang DB C&J 50/35

8 Lateral burpee over DB

6 Shuttle Runs

STABILITY / / STRENGTH

Part 1)

3 Rounds:

:20 Side Plank

:10 Rest

:20 Side Plank

:10 Rest

:20 Hollow Hold

:10 Rest

Part 2)

3 Rounds

10 A/T/Y

50ft Single Arm DB Overhead Carry (moderate)

:20+ Active Hang from pull up bar

SKILL

Every 90 Sec for 4 Rounds

*Wall Walk / handstand / handstand walk progressions

*Aim for about 45 Sec of work / practice time

CASH OUT

7 x 2 weighted strict Pull Up (heavy!)

WORKOUT

Every 6 Min for 24 Min (4 Sets)

100 Double Unders / / 2 Min of Jump Rope

40/32 Cal Row

10 Bench Press @ 65% of 1RM

POST WORKOUT STRENGTH

Shoulder Press

4 x 3 @ 80% of 1RM

LFCF ANNUAL HOLIDAY PARTY FRIDAY 12/12 @ 6PM! RSVP HERE

WORKOUT

Part 1)

AMRAP 7

4/4, 8/8, 12/12, 16/16… +4 reps

Wall Ball 20/14

Russian KB Swing 70/53 (heavy-ish)

REST 3 MIN

Part 2)

AMRAP 7

4/4, 8/8, 12/12, 16/16… +4 reps

Toes to Bar

Alt. Step Back DB Lunges* (2x50/35)

*you get to hold DB’s wherever you like!

POST WORKOUT STRENGTH

Every 2 Min for 8 Min (4 sets)

2 Pause Back Squats* (2 sec hold at bottom)

*go completely off of feel today. Wall balls and lunges will take their toll, but use a weight that’s challenging that doesn’t compromise position or tempo.

STABILITY

AMRAP 10 (For Quality)

5/5 Single Leg Deadlift (light and slow)

5 Nordic Curls

5/5 Heel Elevated ATG Squat (add weight as needed)

:20+ Hollow Hold

STRENGTH

Deadlift

*Set 1 – 5 reps @ 60% of 1RM

*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%

WORKOUT

LFCF Benchmark “Death Race”

5 Rounds:

15/10 Cal Echo Bike

10 Burpees

*9 Min Cap

WORKOUT

EMOM 20 (5 Rounds)

Alternate between…

Min 1) :30 Double Under

Min 2) *Thruster 135/95 (heavy)

Min 3) *Bar Muscle Up / / Variation

Min 4) 10+ Burpee Over Bar

WARM UP WORKOUT

*Teams of 2

AMRAP 6

15  Synchro Ab Mat Sit Ups

12 Synchro Air Squats

9 Synchro Burpees

PARTNER WORKOUT

*Teams of 2

For Time:

800m Synchro run (Together)

60 Power Cleans 135/95

800m Synchro run (Together)

60 Push Jerks 135/95

800m Synchro run (Together)

60 Clean & Jerks 135/95

800m Synchro run (Together)

*35 Min Cap

WORKOUT

“45 Min Of Movement”

15 Min Row

15 Min Echo Bike

15 Min Run

STABILITY / / STRENGTH

AMRAP 12 (For Quality)

5/5 Single Arm DB Bent Over row (heavy!)

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

:10+ L Sit

*Aim to complete 4+ sets, with the last set being near maximal for the bent over rows!

AMRAP 12 (For Quality)

5/5 Single Arm DB Kneeling Press (heavy!)

25/25ft DB/KB Suitcase Carry (heavy!)

5-10+ Ring Push Ups

*Aim to complete 4+ sets, with the last set being near maximal for the single arm DB press

CASH OUT

In as few sets as possible:

Complete 50 Bar or Ring Dips

*10 Burpees after each set until all 50 reps have been completed!

THANKSGIVING DAY LFCF FITNESS EXTRAVAGANZA 3.0

ENROLL HERE

ONLY ONE CLASS TODAY FROM 7AM-9AM

*Teams of 2, YGIG Style

*Partner A works for 3 min, while partner B rests.

Part 1)

3 Sets EACH:

3 Min Work / 3 Min Rest

15 Toes To Bar

15 Thrusters 95/6

Max Calorie Bike In Remaining Time

REST 3-ish Min Between Part 1) & Part 2)

Part 2)

3 Sets EACH:

3 Min Work / 3 Min Rest

15 DB Push Ups

15 DB Ground to Overhead (2x50/35)

Max Reps of Double Unders / / Jump Rope in remaining time.

Part 3)

3 Sets EACH:

3 Min Work / 3 Min Rest

Run 400m

Max reps of Alt. Single Leg V Ups in remaining time.

WORKOUT

AMRAP 10

1-2-3-4-5…+1

Strict Pull Up

2-4-6-8–10…+2 

DB Box Step Overs 20” *

*You choose the weight!

POST WORKOUT STRENGTH

EMOM 15

1-2 Power Snatches

*Start light to moderate for the first 5 Rounds, then build steadily within the EMOM to a moderate to heavy weight.

*Finishing the last round or 2 at or around 80% of 1RM is a good target for this.

MONDAY CHIPPER!

For Time:

20 Sandbag Ground to Over Shoulder 150/100

40 DB Thrusters (2x50/35#)

60 Toes to Rings / Toes to Bar

80/65 Cal Row

100 Ab Mat Sit Ups

*25 Min Cap

PARTNER WARM UP WORKOUT

*Teams of 2,

*Alternate FULL rounds

*Go Hard!

4 Rounds Each (8 Total)

15 Wall Ball (Heavy ball!)

10/8 Cal Echo Bike Sprint!

*13 Min Cap

MAIN PARTNER WORKOUT

*Teams of 2,

*Alternate FULL rounds

AMRAP 25

3 Rounds Each (6 Total)

15 Overhead Squat 95/65

10 Pull Ups / Jumping Pull Ups

Into…

3 Rounds Each (6 Total)

10 Power Snatch 135/95

10 C2B Pull Ups / Pull Ups

Into…

Max Rounds in remaining time:

5 Squat Snatch 165/115

5 Bar Muscle Up / C2B / Burpee Pull Up

STRENGTH

EMOM 10

1 Pause Front Squat*

*Pause for 2-3 Sec at the bottom

*Start at a moderate weight and build toward a heavy weight! A good goal would be to finish at or around your 1RM clean.

PARTNER WORKOUT

*Teams of 2, Alternate FULL rounds!

AMRAP 12

4/4 Single Arm DB Hang Squat Clean Thruster 50/35

4/4 Alternating single arm OH Reverse Lunge 50/35

8 Shuttle runs (25ft + 25ft = 1 Rep)

WORKOUT

EMOM 28 (7 Rounds)

Min 1: 15/12 Cal Ski

Min 2: 12/9 Cal Echo Bike

Min 3: 15/12 Cal Row

Min 4: 15 Burpees*

*Scale down burpees as needed, before scaling down machine calories!

POST WORKOUT SKILL

Rope Climb Practice

Every 90 Sec for 5 Rounds

*Rope Climb or Variation

STRENGTH (part 1)

Every 2 Min for 10 Min (5 sets)

3 Back Squats @ 77% of 1RM

STRENGTH (part 2)

Every 2 Min For 10 Min (5 sets)

6 Back Rack Alternating Step Back Lunges*

*Go lighter than you think for these!

STRENGTH (part 3)

Tempo Shoulder Press

5x4 @ 65-70% of 1RM (or slightly heavier then 11/12/2025)

*hold for 1-2 sec overhead each rep

STRENGTH / / STABILITY

AMRAP 12 (For Quality)

10+ Double DB Sumo Deadlifts

:20/:20 Coppenhagen Plank / / Side plank variation

5+ Nordic Curls

50ft Double DB or KB Overhead Carry

WORKOUT

AMRAP 7

1-2-3-4-5…+1

Wall Walks / Variation

10 Box Jump Over or Step Over 24/20”

REST 3 MIN

AMRAP 7

1-2-3-4-5..+1

Double DB Hang Snatch (2x50/35)

7 Toes to Bar / / Variation

PARTNER WORKOUT

*Teams of 2

*YGIG alternating FULL rounds

AMRAP 16

5 Pull Ups / C2B

10 Hand Release Push Ups

15 Air Squats

30 Double Unders / 45 Singles (:45 sec Cap)

POST WOD STRENGTH

Every 90 Sec for 10 Rounds

1 Power or Squat Clean

*Start light and build heavy!

PARTNER WORKOUT

*Teams of 2

*Alternate every MOVEMENT

AMRAP 35

Buy in: 200/160 Cal Row (YGIG style the calories)

In remaining time as many rounds as possible of:

10 Sandbag Shoulder to Over Shoulder 150/100

20 Toes to Bar

100 Double Under

10 Sandbag BearHug Squat 150/100

20 SHSPU / / DB Press / / Push Ups

STRENGTH / SKILL

AMRAP 15 (For Quality)

:30 Ring Plank

25/25ft SA DB Overhead Carry (moderate)

10 90/90 Press on Crossover Sym.

3 Wall Walk / or / Handstand Walk Practice*

*If HS Walking, you choose the distance!

SKILL / CAPACITY BUILDER

Bar Muscle Up Practice and Review

EMOM 10

*Bar Muscle Up / Variation

*You choose the reps