our workouts

STABILITY

*Coach led shoulder mobility / stability session

WORKOUT

For Time:

75 Bench Press 135/95

*Every time you break on Bench perform 3 Sandbag Over Shoulder

*You choose the weight for the bag

*Scale weight on bench up or down so that you’re forced to break between 5-10 times

*14 Min time cap

POST WORKOUT STRENGTH

*Spend 10 Minutes building to a heavy 1 rep max shoulder press!

(Think of this as an opportunity to put some heavy weight overhead - does NOT need to be an all time best!)

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WORKOUT

EMOM 32 (8 Rounds)

Alternate between…

Min 1: 12/9 Cal Row (aim for sub :40 pace)

Min 2: *Overhead Squat 75/55

Min 3: *Toes to Bar

Min 4: :30 Double Under

*You choose the reps on OH squat and T2B

*Use a weight that allows for the OH squat’s to feel light and stable overhead!

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STRENGTH

4 Rounds for quality:

3+ Weighted strict Bar or Ring dips

3+ Weighted strict Pull Ups

PARTNER WORKOUT

*Teams of 2, YGIG style

AMRAP 25

BUY IN: 200ft Synchro Walking Lunges

In remaining time AMRAP:

50/40 Cal Echo Bike

40 Double DB Box Step Ups 2x35/25 (20” box)

30 DB Devils Press (2x35/25)

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WORKOUT

Every 30 Sec for 15 min

1 Clean & Jerk*

*You choose the weight

POST WOROUT STRENGTH

Every 90 sec for 5 sets

3 hang clean high pulls @ 100% of 1RM Clean

STRENGTH (pt. 2)

Front Squat

*Set 1 – 5 reps @ 65% of 1RM

*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%

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INDIVIDUAL WORKOUT

Benchmark “Diane”

For Time:

21-15-9

Deadlift 225/155

HSPU / / DB Push Press (2x50/35)

*8 Min Cap

PARTNER AMRAP 12

*Teams of 2, YGIG Style, Splits reps evenly:

30 Squat Snatch 135/95

20 Burpee Pull Ups

PARTNER AMRAP 10

*Teams of 2, YGIG style but alternate full rounds:

10 Overhead Squat 95/65

5 Bar Muscle Ups / / Chest to Bar / / Pull Ups

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STRENGTH

Back Rack Reverse Lunges

4 sets of 16 reps (8 Left leg / 8 Right leg)

*10 Banded Glute Bridges after each set of lunges

*Choose a weight that won’t leave you miserably sore for the weekend!

STRENGTH (Pt. 2)

Bench Press

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

Set 2: 3 reps @ 75%

Set 3: 1 rep @ 80-85%

Set 4: 7 reps @ 65-70%

Set 5: 7 reps @ 65-70%

Set 6: 7 reps @ 65-70%

Set 7: 7 reps @ 65-70%

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WORKOUT

For time:

100/80 Cal Row

80 Wall ball 20/14

60 V Ups

4 Min REST

…Then begin Part 2:

40 Burpee Box Jump Overs 24/20”

20 SHSPU / / DB Shoulder Press (heavy)

*30 Min Overall Time Cap (16 min cap for Part 1, and 10 min cap for part 2)

CASH OUT

5 Minute of SKILL work/ Play time

*With whatever gas is still left in the tank, aim to improve your Handstand skills in today’s cash out:

IE. Handstand Hold, Handstand Walk, Free standing Hand stand, etc.

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STRENGTH

Pause Jerk (Push or Split) 6x2 @60+% of 1RM

*Pause for 2 seconds in receiving position of each jerk, build over the 6 sets based off of feel!

WORKOUT

For Time:

400m Run

30 Hang Power Cleans 135/95

400m Run

30 Front Squats 135/95

400m Run

30 Push Jerks 135/95

17 Min Cap

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SKILL

E2MOM for 12 min (3 Rounds)

2 Min Rope climb / Variation Practice

2 Min Box step up 20” (add weight if needed)

PARTNER WORKOUT

*Teams of 2

*Alternate working after each MOVEMENT

AMRAP 16

4 Wall Walks

8 Strict Pull Up

12 Hand Release Push Up

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WARM UP WORKOUT

5 Rounds:

18/14 Cal Row

15 Russian KB Swing 53/35

12 Box Jump Over 24/20”

*16 Min Cap

EXTENDED WARM UP / SKILL

5 Rounds For Quality:

40+ Double Under / / 1 min of jump rope

20 Alt. Single Leg V Ups

*if you’re building proficiency in your doubles / jump rope ability - use this as skill time.

*11 Min Cap

STRENGTH

Back Squat

4x2 @ 85% of 1RM

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PARTNER WORKOUT

Part 1:

*Teams of 2, YGIG style

*Split Hang Snatches evenly

30-20-10

Hang Power Snatch 115/75

30 Synchro Air Squat

Part 2:

*Teams of 2, YGIG style

For Time:

100 Thrusters 95/65

*Sandbag BearHug Hold 100/70

*split the Thruster reps between both partners

*Partner A will be on the barbell, Partner B will be performing a sandbag hold. To be able to complete thrusters reps, one partner will need to be holding the bag. Switch off as needed, partition thruster reps as you’d like!

Part 3:

For Time:

*Teams of 2

*You complete a full set then your partner completes a full set before moving on.

Set 1: 9 Squat Cleans 135/95 (moderate)

Set 2: 7 Squat Cleans 185/125 (heavy)

Set 3: 5 Squat Cleans 225/155 (real heavy)

Part 4:

Upon finishing your last squat clean, take 5 minutes to build toward a 1RM for today!

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SKILL

Every 2 Min for 8 min (4 Rounds)

Bar Muscle Up / / Progressions

WORKOUT

AMRAP 20

8 Chest to Bar Pull Ups / / Variation

150m Run

4 Strict HSPU / / Variation

50 Double Unders

*aim to build your capacity on your C2B and HSPU movements.

*for athletes looking to add more gymnastics volume, consider adding 2-4 reps each round to C2B and HSPU

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SKILL / / STABILITY

AMRAP 8 (For Quality)

:10+ L Sit or Variation

:30 Active Hang on Pull Up Bar

:30 Ring Plank

:20/:20 Copenhagen Plank

:20 Handstand Hold / or / Wall walk + Hold

*Rest as needed between holds

STRENGTH

Every 90 sec for 7 Sets

1 Hang Snatch + 1 Snatch

*Power or Squat - you choose!

*Aim to start to first set at 60% of 1RM Snatch

*Build if able over the 7 sets, but aim to stay below 80% of 1RM

STRENGTH (Pt. 2)

Every 90 sec for 5 sets

3 Hang Snatch Pulls @ 90+% of 1RM

*Aim to be as explosive as possible here!

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LFCF Benchmark “Death Row”

EMOM 20 (10 Rounds)

Alternate between:

Min 1) max cal row

Min 2) max rep burpees

*Score is total calories + burpees

10 Min Rest

POST WORKOUT STRENGTH

Every 2 min for 14 min (7 sets)

3 Front Squats @ 65+% of 1RM

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STRENGTH

Part 1) Push Press

5x3 (heavy) use the heaviest weight you can sustain for 5 sets of 3!

Part 2) Bench Press

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

Set 2: 3 reps @ 75%

Set 3: 1 rep @ 80-85%

Set 4: 7 reps @ 65%

Set 5: 7 reps @ 65%

Set 6: 7 reps @ 65%

Set 7: 7 reps @ 65%

WORKOUT

3 Rounds:

1 Min KB Swing 70/53 (heavy)

1 Min Hand Release Push Ups

1 Min Toes to Bar

1 Min Weighted Box Step Ups 20”

1 Min Rest

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WORKOUT

EMOM 40

Alternate between…

Min 1) 15 Wall ball 20/14

Min 2) 12/9 Cal Ski

Min 3) 5+ BBJO 24/20”

Min 4) 10/8 Cal Echo Bike

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WARM UP WORKOUT

PARTNER AMRAP 10

*Teams Of 2, YGIG Style

20 Overhead Squats 95/65

30/24 Cal Row

MAIN WORKOUT

PARTNER AMRAP 20

*Teams of 2, YGIG Style

30 Clean & Jerks 135/95

20 Bar Facing Burpees

20 Thrusters 135/95

20 Bar Facing Burpees

10 Snatch 135/95

20 Bar Facing Burpees

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WORKOUT

“LFCF October 2024 Gauntlet”

Part 1) 0:00-8:00

For time:

50/40 Cal Echo Bike

*4 min Time Cap

Part 2) 8:00-16:00

AMRAP 8

4 Sandbag BearHug Squats 150/100

8 Toes to Bar

12 Alt. DB Snatch 50/35

Rest 4 MIN

Part 3) 20:00-28:00

AMRAP 8

8 Shuttle Runs (50ft / / CF Open standard)

8 Burpee Pull Ups / C2B

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STRENGTH

Every 2 Min for 14 Min (7 Sets)

1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat

*Aim to start at 65% of 1RM Clean and build as needed toward a heavy, but manageable weight!

WORKOUT

AMRAP 15

3 Power cleans @ 65+% of 1RM

5 Pull Ups

10 Hand Release Push Ups

15 Air Squats

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SKILL / STRENGTH

4 Rounds FQ:

1 min Crossover single practice

*Wall facing strict HSPU Practice / box variation

3 Rounds FQ

:10+ L Sit

50ft DB Walking Lunge *go heavy unless, DB position requires less load for stability.

*Choose your own DB weight and style:

IE: Hang position, one racked one overhead / double overhead / front rack.

CAPACITY BUILDER WORKOUT

2 sets:

2 min max reps wall walks / / Variation 

2 min max reps Double Unders

2 min rest

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