our workouts

STRENGTH

AMRAP 10 (for quality)

10 Toes to Rings

5 Parallete Push Up (deficit, with feet on crash pad)

20 Alt. SL V Up

5 Ring Dip

WORKOUT

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

Deadlift 225/155

DB Bench Press (2x50/35)

Strict Pull Up (Scale to Kipping as needed)

17 Min Cap

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STRENGTH

Push or Split Jerk

6x2

*Start your first set at 65% of 1RM and build over the 6 sets so that your last set is at 80-85% of 1RM

WORKOUT

For Time:

100 Double Unders

20 Bar Facing Burpees

30 Hang Power Cleans 135/95

20 Bar Facing Burpees

100 Double Unders

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WORKOUT

2 sets: (24 min total)

1 Min Max Cal Echo Bike

1 Min Max Rep BBJO 24/20”

1 Min Max Cal Echo Bike

1 Min Max Rep BBJO 24/20”

2 Min REST

1 Min Max Cal Ski

1 Min Max Rep Shuttle Run

1 Min Max Cal Ski

1 Min Max Rep Shuttle Run

*1 shuttle run rep = 50ft run performed in two 25ft increments (CF Open standards.)

2 Min REST

POST WORKOUT STRENGTH

Back Squat (5x3)

3 Reps @ 68% of 1RM

3 Reps @ 73%

3 Reps @ 78%

3 Reps @ 83%

3 Reps @ 83-85% 

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WORKOUT

21 Deadlift 225/155

21 HSPU / / DB Push Press

15 Deadlift 225/155

15 Strict HSPU / / Strict DB Press

9 Deadlift 225/155

9 Wall Facing HSPU

Directly Into…

9 Deadlift 315/215

50ft HS Walk / Progression / Wall Walk

6 Deadlift 315/215

50ft HS Walk / Progression / Wall Walk

3 Deadlift 315/215

50ft HS Walk / Progression / Wall Walk

SURPRISE CASH OUT :)

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STRENGTH

Front Squat

10 x 3 @65-75% of 1RM Front Squat

WORKOUT

40/32 Cal Ski

60 Toes to Bar

60 Front Squats 75/55

60 Alt. DB Snatch 50/35

40/32 Cal Row

*20 Min Cap

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STRENGTH

4 Rounds For Quality:

:20+ Handstand Hold / Handstand Walk Progressions!

:10+ L Sit Hold

1 min Farmers Carry (heavy KB/DB’s)

PARTNER WORKOUT

*Teams of 2

*Partner A completes a full round, while Partner B rests

AMRAP 18

15/12 Cal Echo Bike

20 Push Press 75/55

25 Russian KB Swings 53/35

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SKILL

Rope Climb Leg Wrap Practice + descent practice.

WORKOUT

EMOM 16 (4 Rounds)

Min 1) *Rope Climb / or / 2/2 Commando Pull Ups / or / Pull to stand / Progression

Min 2) 7+ Burpee Box Jump Over 24/20”

Min 3) 50ft Double DB Front Rack Walking Lunge (choose your own weight)

Min 4) Rest

*Aim for steady pacing on BBJO’s for about :40

*Todays walking lunges are there to build your capacity, choose a weight you can recover well from.

*Your main effort will be incorporating efficient rope climb technique, and/or drilling a progression that will help you get to your first climb!

PARTNER CASH OUT

*YGIG With a partner

For Time:

200/160 Cal Row

*15 Min Cap

*Go Fast!

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STRENGTH (pt. 1)

For Quality:

2 Sets of:

5/5 Single Leg RDL (using two light DB’s)

10 KB/DB Sumo Deadlift

5 Nordic Curls

Into…

2 sets of:

:15/:15 Coppenhagen Plank (knee at 90)

10/10 Single leg splits squat (add weight as needed)

5/5 Single Leg Squats (step downs on box)

STRENGTH (pt. 2)

Deadlift 

5x1 @90+% of 1RM

*test out a new 1RM if you’re feeling it!!

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WORKOUT

EMOM 28 (7 Rounds)

Alt. Between…

Min 1) 10 Wall Ball 20/14 + 20 Double Unders

Min 2) *Toes to Bar

Min 3) 3 Power Cleans (Aim for 70% of 1RM)

Min 4) 10/8 Cal Echo Bike

*Choose your reps for T2B

*Power cleans should be heavy enough to be performed in singles using drop pads!

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PARTNER WORKOUT

15-12-9-6

Sandbag Over Shoulder 150/100

400m Run (Together)

*Split the bag reps evenly, YGIG style.

INDIVIDUAL WORKOUT

AMRAP 12 

12 Toes to Rings

9 Lat. Burpee Over Bar

6 Squat Clean Thrusters 155/105 (heavy weight)

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STRENGTH

10-8-6-4-2

Back Rack Step Back Lunge

*Start at a light weight, finish at a heavy weight

WORKOUT

AMRAP 8

8 Alt. DB Snatch*

8 Overhead Walking Lunge Steps (Arm 1)

8 Alt. DB Snatch*

8 Overhead Walking Lunge Steps (Arm 2)

40 Crossover Single Unders

*Choose a weight that allows for proper overhead position!

CASH OUT

AMRAP 8

1/1, 2/2, 3/3, etc…

Burpee Chest To Bar Pull Up

50ft Shuttle Run (25/25ft CF Open Standard)

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SKILL

*use an empty barbell for all reps!

EMOM 2

10 Goodmornings + 5 Back Squats

EMOM 2

5 Tall Power Cleans + 5 Front Squats

EMOM 2

5 Muscle Snatch + 5 Overhead Squats

STRENGTH

E2MOM 16 (8 Sets)

1 Power Clean + 1 Hang Squat Clean

*Aim to Start @ 60% of 1RM Clean and build / or stay @ 60% / over the 8 sets

STRENGTH (Pt. 2)

Every 2:30 for 4 sets

5 Back Squats @ 75-80% of 1RM

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STRENGTH

Shoulder Press

Take 12:00 to build to a heavy single rep for today

WORKOUT / / CAPACITY BUILDER

Part 1)

EMOM 7

2-5 Wall Walks

Part 2)

EMOM 7

5-10 Ring Rows (Feet Elevated)

*Put a slow tempo on these to increase difficulty!

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WORKOUT

5 Rounds:

7 Double DB Hang Squat Clean Thruster (2x35/25#)

35 Double Unders / / Jump Rope

*12 Min Cap

PARTNER CASHOUT

500m Row

400m Row

300m Row

200m Row

100m Row

*Teams of 2, YGIG Style

*increase in intensity as the distances decrease!

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12 HOURS of FITNESS 2023

8 AM

“DT”

5 Rounds

12 Deadlift

9 Hang Power Cleans

6 Push Jerks

RX: 155/105

9 AM

“Nate”

AMRAP 20

2 Muscle Ups / or / Pull Up Variation

4 HSPU

8 KB Swing 70/53

10 AM

LFCF Benchmark “Death race”

5 Rounds:

15/10 cal bike

10 burpees

11 AM

“Karen”

150 Wall Balls 20/14

12 PM

LFCF Benchmark “Death row”

EMOM 20

Alt. Between…

Min 1) Max cal row

Min 2) Max burpee

1 PM

“Elizabeth”

21-15-9

Cleans 135/95

Ring Dips

2 PM

“The Joker”

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

Deadlift 225/155

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

Toes To Bar

3 PM

“Jerry”

1 Mile Run

2000m Row

1 Mile Run

4 PM

“Isabel”

30 Power Snatches 135/95

5 PM

AMRAP 24

24 Air Squat

24 Ab Mat Sit Ups

50ft Walking Lunge (Bodyweight)

24 Push Ups

24 Push Press 75/55

50ft Handstand Walk / or / Double KB Overhead Carry

6 PM

“Linda”

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

Deadlift (1.5x BW) / or / Back Squat (1x BW)

Bench Press (1x BW)

Clean (.75x BW)

7 PM

“Tumilson”

8 Rounds:

200m Run

11 DB Burpee Deadlift (2x60/40#)

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SATURDAY

…come ready to work!!

NEW YEARS EVE WORKOUT SCHEDULE (For Sunday)

12 HOUR of FITNESS 2023

8 AM

“DT”

5 Rounds

12 Deadlift

9 Hang Power Cleans

6 Push Jerks

RX: 155/105

9 AM

“Nate”

AMRAP 20

2 Muscle Ups / or / Pull Up Variation

4 HSPU

8 KB Swing 70/53

10 AM

LFCF Benchmark “Death race”

5 Rounds:

15/10 cal bike

10 burpees

11 AM

“Karen”

150 Wall Balls 20/14

12 PM

LFCF Benchmark “Death row”

EMOM 20

Alt. Between…

Min 1) Max cal row

Min 2) Max burpee

1 PM

“Elizabeth”

21-15-9

Cleans 135/95

Ring Dips

2 PM

“The Joker”

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

Deadlift 225/155

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

Toes To Bar

3 PM

“Jerry”

1 Mile Run

2000m Row

1 Mile Run

4 PM

“Isabel”

30 Power Snatches 135/95

5 PM

AMRAP 24

24 Air Squat

24 Ab Mat Sit Ups

50ft Walking Lunge (Bodyweight)

24 Push Ups

24 Push Press 75/55

50ft Handstand Walk / or / Double KB Overhead Carry

6 PM

“Linda”

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

Deadlift (1.5x BW) / or / Back Squat (1x BW)

Bench Press (1x BW)

Clean (.75x BW)

7 PM

“Tumilson”

8 Rounds:

200m Run

11 DB Burpee Deadlift (2x60/40#)

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PARTNER WORKOUT

*Teams of 2

*YGIG

For Time:

2 Rounds:

50 Wall Ball 20/14

50 Alt DB Snatch 50/35

Then…

100/80 Cal Echo Bike

Then…

2 Rounds:

50 Toes to Bar

50 Box Jump Over 24/20”

*35 Min Time Cap

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STRENGTH

Deadlift 8x5 @ 80% of 1RM

OUR FINAL SESSION! 

*If you haven’t completed the 7x3, 7x4 or 8x4 revert back to a prior session!

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WORKOUT

*Rest 2 Min Between Parts

PART 1)

AMRAP 10

12/9 Cal Ski

10 Tempo Push Ups (1 sec pause at top)

PART 2)

AMRAP 10

12/9 Cal Echo Bike

15 Russian KB Swing 53/35

PART 3)

AMRAP 10

15 Ab Mat Sit Ups

20 Air Squats

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ANNUAL 12 DAYS OF CHRISTMAS WORKOUT

The MICF/LFCF delicacy continues…

*Performed like the 12 Days of Xmas song. (If you don’t know the song - don’t worry about it. We’ll get you up to speed at the gym:)

RX Weight: 95/65 Barbell

For Time:

1 Wall Walk

2 Thrusters

3 Power Snatch

4 Push Press

5 Front Squat

6 Hang Power Clean

7 Deadlifts

8 Alt. Front Rack Reverse Lunges

9 Hand Release Push Ups

10 Burpee Over Bar

11 V Ups

12 Burpee Pull Ups

*36 Min Time Cap

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