our workouts

HERO WORKOUT

”Holleyman”

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

30 Rounds:

5 Wall Ball 20/14

3 Handstand Push Up / or / DB Push Press / Push Up
1 Power Clean 225/155 (or 70-80% of 1RM)

*33 Min Cap

*25 Min Target

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WORKOUT

Every 7 Min for 28 Min (4 Rounds)

*Each Round for time!

21 Box Jump Overs 24/20”

15 Toes to Bar

9 Deadlift 225/155

200m Run

*Aim to finish each round in Sub 6 min!

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STABILITY

3 Rounds:

4 Back Step Lunges (Back Rack) 4 sec descent

6/6 Single leg split squats (add weight as needed)

8 KB Sumo Deadlift

WORKOUT

“Pacing” (24 min)

3 Min Bike (Mod)

3 Min Row (easy)

2 Min Bike (Fast)

2 Min Row (easy)

1 Min Bike (Fastest)

1 Min Row (easy)

3 Min Bike (easy)

3 Min Row (Mod)

2 Min Bike (easy)

2 Min Row (Fast)

1 Min Bike (easy)

1 Min Row (Fastest)

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STRENGTH

Shoulder Press

6x3 @ 80% of 1RM

WORKOUT

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

DB Deadlift (2x50/35)

DB Push Press (2x50/35)

*30 Doubles / / 60 Singles after each set

*15 Min Time Cap

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WORKOUT

EMOM 24 (6 Rounds)

Min 1) 5+ Reps Overhead Squat 95/65

Min 2) *Strict Pull Ups

Min 3) 12/9 Cal Row

Min 4) *Ring Push Ups

*You choose the reps!

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CHAD 1000x PREP “warm up”

AMRAP 15

Max Reps Box Step Ups

*You choose the height!

WORKOUT

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

Clean & Jerk 95/65

*After Each set complete one round of “Cindy”

5 Pull Ups

10 Push Ups

15 Air Squats

*25 min time cap!

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STABILITY

AMRAP (FOR QUALITY) 12 min

:30/:30 Side plank

5/5 Single Leg Split Squats (add weight via DB’s as needed)

15 KB Sumo Deadlifts (slow eccentric tempo)

:30 Ring Plank

SKILL

10-15 Min Bar Muscle Up Practice / Review

WORKOUT

AMRAP 9

3 Bar Muscle Ups

5 Power Snatches 115/75

7 Front Squats 115/75

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SKILL

Part 1:

5-10 Min Rope Climb Footwork Practice & Review

Part 2:

“Capacity Builder” EMOM 9 (3 Rounds)

Min 1) *Rope Climb / Practice / footwork / pull to stand

Min 2) *Handstand hold / HS walk / or / Plank

Min 3) Double Under / Jump Rope practice

WORKOUT

AMRAP 12

15/12 Cal Bike

15 Push Press 75/55

15 Push Ups

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STRENGTH

Part 1:

EMOM 10

4 Alt. Step Back Lunges (Back rack)

*You choose the weight

*Aim to stay at the same weight for the whole 10 minutes!

Part 2:

5 Sets:

2 Low Hang (bar starts below knee) Power Cleans @ 60-65% of 1RM (With 2 sec pause in receiving position)

5 Sets:

1 Hang Power Clean + 1 Power Clean @ 70-75% of 1RM

CASH OUT

EMOM 5

*Toes to Bar

*Choose the reps and progression to build your capacity!

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Every 2 min for 30 min alternate between…

Set 1: (2 minutes)

2 Rounds:

20 Doubles / / 40 Singles

12 Russian KB Swings 53/35 (heavy!)

Set 2: (2 minutes)

2 Rounds:

4 BBJO 24/20”

10 Alt DB Snatch 50/35

Set 3: (2 minutes)

30 Wall Ball 20/14

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STRENGTH

Part 1: (15 Min)

Shoulder Press

4 Sets of 7 reps @ 70-75% / or / 2-5lb heavier then 10/24/2022

Part 2: (15 min)

3 Rounds of:

12-9-6-3

Bench Press

*Use a slightly heavier weight for each set!

*The goal is to increase pressing capacity and ability to move different weights

*Make sure to rest enough between sets so that no reps are failed

*Stay below 80% of 1RM

CASH OUT

“For Quality”

AMRAP 7

5/5 DB Bent Over Row (Slow tempo down / / Heavy!)

10 90/90 Press (Crossover Symmetry)

5 Slow Tempo Strict Pull Up (1-2 sec Up / 1-2 sec down)

10/10 Single Arm Banded Rotator Cuff Pull Apart

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PARTNER WORKOUT

AMRAP 35

1000m run (Together)

Into…

4 Rounds: (YGIG Style)

30 Burpee Pull Ups

30 KB Swings 53/35

30 Wall Balls 20/14

Into…

AMRAP with remaining time… (YGIG Style)

200m Run (Together)

30 Toes to Bar / or / Knee Raises / or / Sit Ups

40 Cals on Bike / or / Rower

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WORKOUT

EMOM 40 (10 rounds)

Min 1) *Sandbag Over Shoulder 150/100#

Min 2) 10+ reps of Weighted Box step ups 20/16” (70/50# = total weight w/ KB or DB’s)

Min 3) *HSPU / Strict HSPU / Def. HSPU / DB shoulder Press

Min 4) :55 sec recovery echo bike (use a pace sustainable for the whole 40 minutes)

*You choose the reps!

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STRENGTH / / SKILL

10 Min Review / teaching progressions of:

-Rope Climbs

-Handstand variations/ progressions & regressions

EMOM 12

Alt. Between…

MIn 1) :30+ Sec Ring Support Hold / or / Ring Plank

Min 2) Rope Climb Practice / Rope Pull Ups/ Pull to stands / Leg Wrap Practice

Min 3) HS Hold / Shoulder Taps / HS Walk practice!

Min 4) :10+ sec L- Sit Hold

WORKOUT

10 Rounds:

7 Thrusters 75/55

25 Double Unders

5 Pull Ups / / C2B / / Bar Muscle Ups

*18 min cap!

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STRENGTH

Part 1)
EMOM 5

3 Snatch Balances (power or squat receiving position)

*Light/Mod. Weight!

REST & Set Up for part 2

Part 2)

EMOM 5

3 Snatch Push Press (off of back rack)

*Light/Mod. Weight!

REST & Set Up for part 3

Part 3)

EMOM 5

2 Snatch Pulls @ 100% of 1RM Snatch

WORKOUT

Every 3 Min for 5 Rounds (15min)

In 2 minutes, perform:

20/16 Cal Row

Then with remaining time…

Max Reps Power / or / Squat Snatch 135/95

*For experienced athletes this should be moderate - heavy loading

*For athletes newer to the snatch the weight should feel light, and easy to control

REST 1 Min Between Rounds

*Score = total reps of Snatches over the 5 rounds!

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STRENGTH

Tempo + Pause Back Squats

10 sets of 3 reps

(3 sec descent + 2 sec hold & FAST on the way up!)

*Start your first set at 50% of 1RM and maintain and/or build slowly over the 10 sets!

*the goal is to maintain the tempo at all cost, NOT move heavy weight!

WORKOUT

LFCF Benchmark Workout

Last retest 06/04/21 (I think?)

“Death Race”

5 rounds:

15/10 Cal Echo Bike

10 Burpees

*Target: sub 7 min!

*Cap: 10 min

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STRENGTH

Shoulder Press

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

Set 2: 3 reps @ 75%

Set 3: 1 rep @ 80-85%

Set 4: 7 reps @ 70-75%

Set 5: 7 reps @ 70-75%

Set 6: 7 reps @ 70-75%

Set 7: 7 reps @ 70-75%

WORKOUT

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

Deadlift 185/125

DB Bench Press (2x 50/35’s)

*17min Time Cap

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WARM UP

3 Rounds:

30 Russian Twists

50ft/50ft Suitcase carry

Max time in Hollow Hold

PARTNER WORKOUT

1 min on / 1 Min off (switching with your partner)

*pick up where your partner left off!

AMRAP 24

10 Pull Ups

20 Hand Release Push Ups

30 Thrusters 45/35 (empty bar - no dropping empty bars!)

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STRENGTH

AMRAP 12 (For Quality)

*3-10 Ring Dips / or / Bar Dips

*1-10 Strict Ring Pull Ups

10/10 Kneeling Single Arm KB Presses

*1-3 Rope Pull Ups / or / Rope Pull-to-Stand

*Choose a rep range that suites your progression and strength.

*Rest as needed between movements (they should be challenging!!!) as this is a ‘For Quality’ strength session!

WORKOUT

4 Rounds: (12min)

Min 1) Max Reps Alt. DB Snatch 50/35

Min 2) 15 Box Step Ups 24/20”

Min 3) 15/12 Cal Row

*Score = Total DB Snatch Reps

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STRENGTH

Every 2 Min for 8 min (4 Rounds)

5 Bench Press @70-75% of 1RM

PARTNER WORKOUT

-YGIG

-Teams of 2

-Split work evenly

AMRAP 18
20 Power Snatch 95/65

30 Burpee Box Jump Over

40 Alt. Lunges in place (Bar on Front rack) 95/65

50/40 Cal Echo Bike

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