PARTNER WORKOUT
*Teams of 2
*YGIG Style
*Your choice of rings or bar
For Time:
50 Toes To Rings / Toes to Bar
40 Front Rack Reverse Lunges 135/95
50 Toes To Rings / Toes to Bar
40 Front Squats 135/95
50 Toes To Rings / Toes to Bar
40 Power Cleans 135/95
50 Toes To Rings / Toes to Bar
*21 Min Time Cap
Individual Finisher
For Time:
9-6-3
Squat Clean 185/125(heavy)
400m Run BETWEEN each set
*10 min cap
Read More“LAZAR IS THE BEST” TRIBUTE WORKOUT
Part 1)
3 Rounds
30 Cal Row / or Your Choice Machine
10 Bar Muscle Up / C2B / Pull Up
3 Min Rest Between Parts
Part 2)
3 Rounds
30 Cal Row / or Your Choice Machine
15 SHSPU / DB Push Press (2x50/35)
3 Min Rest Between Parts
Part 3)
3 Rounds
10 Bar Muscle Up / C2B / Pull Up
15 SHSPU / DB Push Press (2x50/35)
*40 Min Cap
*Because this is a tribute workout, it is designed to be technical, difficult and NOT beginner friendly! So be prepared to change out movements that make this accessible for where you’re at!
Read MoreWORKOUT
EMOM 28 (7 Sets)
Alternate between A,B, and C…
A) 0:00-2:00 400m Run
B) 2:00-3:00 10+ DB Bench Press (2x50/35)
C) 3:00-4:00 2+ Power Snatch @ 60+% of 1RM
*The run should feel fast, and leave little time for rest/transition, so use a DB Bench weight that allows for that minute to feel like “rest”
Read MoreSTRENGTH (pt 1)
Back Squat (22 min total)
(9 sets total / / Rest as needed between sets)
*Set 1 – 5 reps @ 65%
*Set 2 – 3 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 5 reps @ 70%
*Set 5 – 3 reps @ 75%
*Set 6 – 1 rep @ 80%
*Set 7 – 5 reps @ 75%
*Set 8 – 3 reps @ 80%
*Set 9 – 1 rep @ 85%
STRENGTH (pt. 2)
E90 sec for 10 Sets (15 min)
1 Squat Clean @ 75+% of 1RM
Read MoreWORKOUT
Part 1
EMOM 6 (3 sets)
Min 1) :20 Max effort Ski
Min 2) *Bar or Ring Dips (you choose the reps!)
Part 2
EMOM 6 (3 sets)
Min 1) :20 Max effort Row
Min 2) *Strict Pull Ups (you choose the reps!)
Part 3
EMOM 6 (3 sets)
Min 1: :45 sec KB/DB Farmers Carry
Min 2: *Strict HSPU / / DB Shoulder Press (you choose the reps!)
CASH OUT: (SKILL)
5 Min Max Reps Wall Walk / / Handstand Shoulder Taps / / Handstand Walk
*Does not need to be intense!
Read MoreWARM UP
*Coach Led glute warm up / / activation
STABILITY / STRENGTH
AMRAP 7
:30+ Active Hang from Pull Up bar
:15 L Sit / Variation
5+ Nordic Curls
5/5 Single Leg Split Squats (add weight if needed)
STRENGTH
Deadlift 8x4
*Aim For UBK reps, but split up if needed (complete all reps within :30 sec)
*This is week #8 of our deadlift capacity builder!
Read MorePARTNER WORKOUT (Part 1)
5 Sets EACH (20 Min Total)
In 2:00, Complete:
4/4 Single Arm DB Devils Press 50/35
12 Toes to bar
Max Cal Echo Bike in remaining time.
2:00 REST
*Only one partner works at a time
*Partners will alternate working / resting every 2:00
*Score is total cals on the echo bike
PARTNER WORKOUT (Part 2)
*Teams of 2,
*YGIG style, Alternate FULL Rounds
AMRAP 12
50ft Single Arm DB walking Lunge 50/35
40 Crossover Singles
1 Rope Climb / / Variation
Read MoreWORKOUT
LFCF Benchmark “Death Wish”
*Last performed on 06/06/2024
For Time:
21-15-9
Hang Power Snatch 95/65
Lateral Burpee Over bar
Into..
21-15-9
Thruster 95/65
Pull Ups
Into…
21-15-9
Power Clean 95/65
Push Up
*25 Min Cap (LOTS of time to finish!!)
Read MoreSTRENGTH
Bench Press
5x5 @65-70% of 1RM
*aim to put as much velocity on the concentric (up!) part of the press today!
WORKOUT
“Handstand Helen”
AMRAP 15
400m Run
21 KB Swing 53/35
12 Strict HSPU / DB S Press
Read MoreSTABILITY
AMRAP 12 (For Quality)
:20/:20 Copenhagen Plank
5/5 Slow Tempo Single Leg Split Squat (add weight as needed)
5 Nordic Curls
10 Alt. Cossack (add weight as needed)
STRENGTH
Deadlift
6x5 @ 80% of 1RM
*Aim For UBK reps, but split up if needed (complete all reps within :30 sec)
*This is session / week #7 of our deadlift capacity builder
*This is officially a super psycho set/rep range to jump into if you haven’t been following for the last 7 weeks- so revert back to a prior session, if you haven’t done 4 or more sessions (especially if you haven’t done last weeks session of 7x4)
Read MoreSTRENGTH
Every 2 Min for 12 Min (6 Sets)
3 Front Squats @ 70+% of 1RM
WORKOUT
Every 8 Min for 24 Min (3 Sets)
40 Wall Ball 20/14
20/16 Cal Echo Bike
10 Burpee Chest to Bar / Pull Ups
*Aim to have 1-2 Min of Rest between sets
Read MoreWARM UP WORKOUT
AMRAP 8
5 Pull Ups
10 Hand Release Push Ups
15 Air Squats
PARTNER WORKOUT
*Teams of 2, YGIG
*Alternate after each round
10 Rounds (5 Rounds Each)
10 Alt. DB Snatch (Heavy)
10/8 Cal Echo Bike
10 Overhead Squat 95/65
*17 Min Cap
CASH OUT
*Spend 8 min to find a 1RM / or heavy Snatch
Read MoreSTRENGTH
Every 90 sec for 15 min (10 sets)
1 Power or Squat Clean + 1 Hang Squat Clean + 1 Front Squat
*Start first set at 60% of 1RM and build over the 10 sets as needed!
STRENGTH (pt. 2)
Every 90 sec for 15 min (10 sets)
2 Push or Split Jerks
*Start first set at 60% of 1RM and build over the 10 sets as needed!
Read MoreWORKOUT
Every 4 Min for 16 Min (4 Rounds)
50ft DB Walking Lunge (2x50/35)
20 Toes to Bar
10 BBJO / or step over 24/20”
CAPACITY BUILDER
7 Rounds:
*Bar or Ring Muscle Up / / Variation
200m Run
*15 Min Cap
Read MoreSTRENGTH
Deadlift
7x4 @ 80% of 1RM
*aim for a new set every 2:30-3:00
PARTNER WORKOUT
Partner 5K Row (YGIG Style)
*Split distance however you’d like!
*21 Min Cap
Read MoreSTRENGTH (pt. 1)
Bench Press
6x2 @ 80-85% of 1RM
*Ask for a spot if you need it!
STRENGTH (pt. 2)
Shoulder Press
5x4 @ 65-75% of 1RM
SKILL
5 Min Review: Wall Walk / Shoulder Tap / Handstand
5 Min of Handstand Walk Practice / Progressions
Read MoreWORKOUT
EMOM 40
Alternate between…
Min 1) :30 sec Double Under / Single Under
Min 2) 10 Thruster 75/55
Min 3) 12/9 Cal Echo Bike (:45 sec cap)
Min 4) *Pull Ups
*You choose the reps!
Read MorePARTNER WARM UP WORKOUT
*Teams of 2
*YGIG, split reps evenly
*Go Fast!
AMRAP 7
30 Russian KB Swings 70/53
30 Wall Ball (heavy ball!)
PARTNER WORKOUT
*Teams of THREE!
AMRAP 20
60 Squat Cleans 135/95 (YGIG Style)
15 Synchro Burpees (all 3 work together)
45 Power Snatch 135/95 (YGIG Style)
15 Synchro Burpees (all 3 work together)
Read MoreSTRENGTH
Deadlift
6x4 @ 80% of 1RM
*this is session 4 of our capacity building cycle, revert back to last week’s 7x3 if you missed it!
*take 6-7 minutes to get to 80% then aim to perform a new set every 3 ish minutes
PARTNER WORKOUT
*Teams of 2, only one partner works at a time
*split the time however you’d like
*Score is total calories
3 Rounds (24 Min Total)
4 Min Max Cal Echo Bike
4 Min Max Cal Row
Read MoreWORKOUT
For Time:
800m Run
80 Ab Mat Sit Ups
600m Run
60 Alt. Single Leg V Ups
400m Run
40 V Ups
*20 Min Cap
POST WORKOUT STRENGTH
Back Squat
7x2 @ 80% of 1RM
Read More