WORKOUT
EMOM 28 (7 Rounds)
Alt. Between…
Min 1) :40 Cal Row
Min 2) 3+ SandBag Over Shoulder 150/100
Min 3) :40 Cal Ski
Min 4) *Strict HSPU / / Variation or DB Push Press
*You choose the reps
Read MoreCORE WORKOUT
4 sets:
:20 Hollow Rocks
:20 Superman’s
:20 Rest
PARTNER WORKOUT
*Teams of 2
*YGIG Style
*Partition reps as you’d like!
AMRAP 25
Buy in: 20 Wall Walks :)
100/80 Cal Echo Bike
100 V Ups
100 Burpees
150 Wall ball 20/14
150 KB Swing 53/35
COOL DOWN
7 Min flexibility session!
Read MoreSTRENGTH (pt. 1)
Every 2 Min for 10 Min
3 Overhead Squat
*Start @ 50% of 1RM and build as needed over the 5 sets
STRENGTH (pt. 2)
For Quality (15 min)
10 sets:
2 Snatch Balance (power or squat)
*You choose the weight (aim to start first set at least at 50% of 1RM)
WORKOUT
EMOM 10
2 Hang Snatches (Power or Squat)
*choose weight based off of feel!
Read MoreSTRENGTH
AMRAP 10 (For Quality)
:10+ L Sit
:30 Ring Plank
:20 / :20 Copenhagen Plank
25ft/25ft SA DB or KB Overhead Carry (Heavy!)
:20 Sandbag Hold (Heavy!)
WORKOUT
EMOM 20 (5 Rounds)
Alt. B/T…
Min 1: 15 DB Bench Press (2x50/35)
Min 2: 12/9 Cal Echo Bike
Min 3: 50ft Walking Lunge* (Kb’s at your side)
Min 4: 5 Deadlifts*
*You choose your weight for DL and Lunges!
Read MoreSTRENGTH
Every 2 Min for 10 Min (5 Rounds)
3 Front Squat
*Start your first set at 65% of 1RM and aim to add around 5% each set. Aim to Finish your last set around 80% of 1RM
WORKOUT
"Open 21.3"
For Time
15 Front Squats (95/65 lb)
30 Toes-to-Bars
15 Thrusters (95/65 lb)
Rest 1 minute
15 Front Squats (95/65 lb)
30 Chest-to-Bar Pull-Ups
15 Thrusters (95/65 lb)
Rest 1 minute
15 Front Squats (95/65 lb)
30 Bar Muscle-Ups
15 Thrusters (95/65 lb)
Time cap: 15 minutes
Read MoreWORKOUT
CF Open 23.1 “Retest”
AMRAP 18 (original workout is 14 min)
60 Cal Row
50 Toes to Bar
40 Wall Ball 20/14
30 Power Clean 135/95
20 Ring Muscle Ups / / Bar Muscle Ups / / Variation
*if this is a retest for you, take your best crack at it inside the 14min mark. Then enjoy your bonus 4 min of work :)
Read MoreSTABILITY
Single Leg and Single Arm Stability session!
WORKOUT
LFCF’s Triple Three
For Time:
300 Double Unders
2000m Run
100/80 Cal Echo Bike
Read MoreSTRENGTH
Back Squat
4x7 @65-70% of 1RM
*Aim for 60-65% if you didn’t complete last weeks squat session!
WORKOUT
4 Rounds:
Max Reps in 3 min of:
500/400m Row
Max Reps in remaining time Wall Ball 20/4
3 Min Rest
Read MoreSKILL
Ring Muscle Up Progressions
WORKOUT
EMOM 12 (6 Rounds)
Even Min: *Ring Muscle Ups
Odd Min: Max Rep Shuttle Run (CF open standard)
*aim for 4-6 reps of shuttle runs each interval
*you choose the reps of ring muscle ups/ progressions
COOL DOWN
Extra flexibility and mobility today!
Read MoreSTRENGTH
Every 90 Sec for 10 Sets (15 min)
2 Power or Squat Snatch
*start at a light weight, finish heavy!
WORKOUT
AMRAP 10
1-2-3-4…+1, etc.
Power Snatch 75/55
Overhead Squat 75/55
Burpee Over Bar (ideally bar facing)
Read MoreWORKOUT
AMRAP 20 (CF Open 16.2 Variation)
25 Toes to Bar
50 Double Unders
15 Squat Cleans 95/65
25 Toes to Bar
50 Double Unders
13 Squat Cleans 135/95
25 Toes to Bar
50 Double Unders
11 Squat Cleans 155/105
25 Toes to Bar
50 Double Unders
9 Squat Cleans 185/125
25 Toes To Bar
50 Double Unders
7 Squat Cleans 205/140
Read MoreSKILL
Bar Muscle Ups / Progressions
WORKOUT
10-9-8-7-6-5-4-3-2-1
Thruster 95/65
Burpee Pull Up (CF Open Standard)
*Target sub 14 min
*18 min Cap
Read MoreSTRENGTH
AMRAP 12
:30 L Sit (accumulate if needed)
100ft Farmers Carry (heavy!)
3/3 Single Leg Squat / Regression / progression
WORKOUT
EMOM 16 (4 Rounds)
Alt. between…
Min 1) *Toes to Bar
Min 2) :45 BBJO 24/20”
Min 3) :45 Alt. DB Snatch 50/35
Min 4) *Wall Walks
*aim to Improve technique and capacity here
*keep steady pacing on BBJO & DB Snatch
Read MoreSTRENGTH
Back Squat
4x7 @ 60-65% of 1RM
PARTNER WORKOUT
*Teams of 2
*YGIG Style, Split reps evenly!
AMRAP 22
40/32 Cal Echo Bike
40 Strict HSPU / / or DB Press
40 Strict Pull Ups
Read MoreSTRENGTH
Push or Split Jerk
10x1
*Start at 60% of 1RM and add 3-5% each set and build to a heavy for today
STRENGTH (pt. 2)
E2MOM 20 (10 Rounds)
1 Hang Snatch + 2 Snatch
*Start at 50% of 1RM and build over the 10 sets to a heavy double - don’t sacrifice technique or speed for weight!
Read MoreWORKOUT
EMOM 40 (10 Rounds)
Alt. Between…
Min 1) *Rope climb / / rope climb progression
Min 2) :30 Double Unders
Min 3) 15 Wall Ball 20/14
Min 4) 12/9 Cal Row
Read MoreWORKOUT
AMRAP 20 (CF Open 16.2 Variation)
25 Toes to Bar
50 Double Unders
15 Squat Cleans 95/65
25 Toes to Bar
50 Double Unders
13 Squat Cleans 135/95
25 Toes to Bar
50 Double Unders
11 Squat Cleans 155/105
25 Toes to Bar
50 Double Unders
9 Squat Cleans 185/125
25 Toes To Bar
50 Double Unders
7 Squat Cleans 205/140
Read MoreSTRENGTH
4 Rounds:
3/3 Alt. Sandbag Reverse Lunge (held on shoulder)
200m Run
WORKOUT
7 Rounds
15/12 Cal Echo Bike
10 Pull Ups / / C2B / / Bar Muscle Up
1 Min Rest b/t rounds
21 min Cap
Read MoreWORKOUT
EMOM 28 (7 Rounds)
Min 1) *Touch and Go Power Snatch 95/65
Min 2) 12/9 Cal Row
Min 3) *HSPU / / or Variation
Min 4) 10+ Box Jump Over 24/20”
*Choose your own reps
*Aim for 3 or more reps on Power Snatch; Scale weight accordingly
*Aim to maintain the same pace for your rowing minute. IE. pay attention to your cal/hour numbers and keep them consistent!
Read More