STABILITY
AMRAP 10 (For Quality)
10 Snow Angels on X-over Sym.
5/5 Single Arm DB bent over Row (heavy)
:20 Ring Support Hold / / Bar Dip Support hold
15/15 Banded External Rotations
PARTNER WORKOUT
*Teams of 2, YGIG style
*Split reps however you’d like!
AMRAP 20
40/32 Cal Echo Bike
20 Strict Pull Ups
20 Strict HSPU / / DB Press / / Variation
Read MoreWORKOUT
For Time:
4–8-12-16-12-8-4
Toes to Bar
*4 Burpee Box Jump Over 24/20” after each set
Rest 5 Min
For time:
28 Burpee Box Jump Over 24/20”
64 Toes to Bar
*30 Min Overall Time Cap
POST WORKOUT STRENGTH
Take 10 Min to build To a heavy 3 rep bench Press (does not need to be a 3RM PR!)
Read MoreWORKOUT
EMOM 40 (10 Rounds)
Min 1) 10+ Power Snatch 75/55
Min 2) 10/8 Cal Echo Bike*
Min 3) 10+ Overhead Squat 75/55
Min 4) REST
*Scale this up or down, by aiming to complete in :30 sec or less, or less than :50
Read MoreWAKE UP WORKOUT
3 Rounds
2 Min Row
2 Min Rest
*Go fast - or not!
STRENGTH
Part 1)
Every 90 sec for 7 Rounds
1 Power Clean + 1 Pause Power Clean (2 sec PAUSE in receiving position) @ 75% of 1RM
Part 2)
Every 2 Min for 5 Rounds
1 Power Clean + 2 PAUSE Jerks @ 65-70% of 1RM
*1-2 sec pause in receiving position!
*Split or push jerks!
Read MoreWORKOUT
For Time:
70 Wall Balls 20/14
70 V Ups / / Ab Mat Sit Ups
70 Alt. DB Snatches 50/35
70 Hand Release Push Ups
70 Single Arm DB Thruster 50/35
*30 Min Cap
POST WOD STRENGTH
Every 90 sec for 5 Rounds
4 Back Rack Alt. Step Back Lunges*
*you choose the weight!
Read MorePARTNER WORKOUT
*Teams of 2, Only one partner works at a time!
AMRAP 18
Part 1)
10 Front Squat 115/80
20 Toes to Bar
10 Power Clean 115/80
Part 2)
10 Overhead Squat 115/80
20 Chest to Bar Pull Ups
10 Power Snatch 115/80
*Partner A does ‘Part 1’, then partner B does ‘part 1), then Partner A does ‘part 2’, and so on until 18 min!
PARTNER CASH OUT
*Teams of 2, Alternate FULL rounds
AMRAP 12
4/4 Hang DB C&J 50/35
8 Lateral burpee over DB
6 Shuttle Runs
Read MoreSTABILITY / / STRENGTH
Part 1)
3 Rounds:
:20 Side Plank
:10 Rest
:20 Side Plank
:10 Rest
:20 Hollow Hold
:10 Rest
Part 2)
3 Rounds
10 A/T/Y
50ft Single Arm DB Overhead Carry (moderate)
:20+ Active Hang from pull up bar
SKILL
Every 90 Sec for 4 Rounds
*Wall Walk / handstand / handstand walk progressions
*Aim for about 45 Sec of work / practice time
CASH OUT
7 x 2 weighted strict Pull Up (heavy!)
Read MoreWORKOUT
Every 6 Min for 24 Min (4 Sets)
100 Double Unders / / 2 Min of Jump Rope
40/32 Cal Row
10 Bench Press @ 65% of 1RM
POST WORKOUT STRENGTH
Shoulder Press
4 x 3 @ 80% of 1RM
Read MoreLFCF ANNUAL HOLIDAY PARTY FRIDAY 12/12 @ 6PM! RSVP HERE
WORKOUT
Part 1)
AMRAP 7
4/4, 8/8, 12/12, 16/16… +4 reps
Wall Ball 20/14
Russian KB Swing 70/53 (heavy-ish)
REST 3 MIN
Part 2)
AMRAP 7
4/4, 8/8, 12/12, 16/16… +4 reps
Toes to Bar
Alt. Step Back DB Lunges* (2x50/35)
*you get to hold DB’s wherever you like!
POST WORKOUT STRENGTH
Every 2 Min for 8 Min (4 sets)
2 Pause Back Squats* (2 sec hold at bottom)
*go completely off of feel today. Wall balls and lunges will take their toll, but use a weight that’s challenging that doesn’t compromise position or tempo.
Read MoreSTABILITY
AMRAP 10 (For Quality)
5/5 Single Leg Deadlift (light and slow)
5 Nordic Curls
5/5 Heel Elevated ATG Squat (add weight as needed)
:20+ Hollow Hold
STRENGTH
Deadlift
*Set 1 – 5 reps @ 60% of 1RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 70-75%
*Set 5 – 5 reps @ 70-75%
*Set 6 – 5 reps @ 70-75%
*Set 7 – 5 reps @ 70-75%
WORKOUT
LFCF Benchmark “Death Race”
5 Rounds:
15/10 Cal Echo Bike
10 Burpees
*9 Min Cap
Read MoreWORKOUT
EMOM 20 (5 Rounds)
Alternate between…
Min 1) :30 Double Under
Min 2) *Thruster 135/95 (heavy)
Min 3) *Bar Muscle Up / / Variation
Min 4) 10+ Burpee Over Bar
Read MoreWARM UP WORKOUT
*Teams of 2
AMRAP 6
15 Synchro Ab Mat Sit Ups
12 Synchro Air Squats
9 Synchro Burpees
PARTNER WORKOUT
*Teams of 2
For Time:
800m Synchro run (Together)
60 Power Cleans 135/95
800m Synchro run (Together)
60 Push Jerks 135/95
800m Synchro run (Together)
60 Clean & Jerks 135/95
800m Synchro run (Together)
*35 Min Cap
Read MoreTHANKSGIVING DAY LFCF FITNESS EXTRAVAGANZA 3.0
ONLY ONE CLASS TODAY FROM 7AM-9AM
*Teams of 2, YGIG Style
*Partner A works for 3 min, while partner B rests.
Part 1)
3 Sets EACH:
3 Min Work / 3 Min Rest
15 Toes To Bar
15 Thrusters 95/6
Max Calorie Bike In Remaining Time
REST 3-ish Min Between Part 1) & Part 2)
Part 2)
3 Sets EACH:
3 Min Work / 3 Min Rest
15 DB Push Ups
15 DB Ground to Overhead (2x50/35)
Max Reps of Double Unders / / Jump Rope in remaining time.
Part 3)
3 Sets EACH:
3 Min Work / 3 Min Rest
Run 400m
Max reps of Alt. Single Leg V Ups in remaining time.
Read MoreSTABILITY / / STRENGTH
AMRAP 12 (For Quality)
5/5 Single Arm DB Bent Over row (heavy!)
50ft/50ft Single Arm DB Overhead Carry (moderate!)
:10+ L Sit
*Aim to complete 4+ sets, with the last set being near maximal for the bent over rows!
AMRAP 12 (For Quality)
5/5 Single Arm DB Kneeling Press (heavy!)
25/25ft DB/KB Suitcase Carry (heavy!)
5-10+ Ring Push Ups
*Aim to complete 4+ sets, with the last set being near maximal for the single arm DB press
CASH OUT
In as few sets as possible:
Complete 50 Bar or Ring Dips
*10 Burpees after each set until all 50 reps have been completed!
Read MoreWORKOUT
AMRAP 10
1-2-3-4-5…+1
Strict Pull Up
2-4-6-8–10…+2
DB Box Step Overs 20” *
*You choose the weight!
POST WORKOUT STRENGTH
EMOM 15
1-2 Power Snatches
*Start light to moderate for the first 5 Rounds, then build steadily within the EMOM to a moderate to heavy weight.
*Finishing the last round or 2 at or around 80% of 1RM is a good target for this.
Read MoreMONDAY CHIPPER!
For Time:
20 Sandbag Ground to Over Shoulder 150/100
40 DB Thrusters (2x50/35#)
60 Toes to Rings / Toes to Bar
80/65 Cal Row
100 Ab Mat Sit Ups
*25 Min Cap
Read MorePARTNER WARM UP WORKOUT
*Teams of 2,
*Alternate FULL rounds
*Go Hard!
4 Rounds Each (8 Total)
15 Wall Ball (Heavy ball!)
10/8 Cal Echo Bike Sprint!
*13 Min Cap
MAIN PARTNER WORKOUT
*Teams of 2,
*Alternate FULL rounds
AMRAP 25
3 Rounds Each (6 Total)
15 Overhead Squat 95/65
10 Pull Ups / Jumping Pull Ups
Into…
3 Rounds Each (6 Total)
10 Power Snatch 135/95
10 C2B Pull Ups / Pull Ups
Into…
Max Rounds in remaining time:
5 Squat Snatch 165/115
5 Bar Muscle Up / C2B / Burpee Pull Up
Read MoreSTRENGTH
EMOM 10
1 Pause Front Squat*
*Pause for 2-3 Sec at the bottom
*Start at a moderate weight and build toward a heavy weight! A good goal would be to finish at or around your 1RM clean.
PARTNER WORKOUT
*Teams of 2, Alternate FULL rounds!
AMRAP 12
4/4 Single Arm DB Hang Squat Clean Thruster 50/35
4/4 Alternating single arm OH Reverse Lunge 50/35
8 Shuttle runs (25ft + 25ft = 1 Rep)
Read MoreWORKOUT
EMOM 28 (7 Rounds)
Min 1: 15/12 Cal Ski
Min 2: 12/9 Cal Echo Bike
Min 3: 15/12 Cal Row
Min 4: 15 Burpees*
*Scale down burpees as needed, before scaling down machine calories!
POST WORKOUT SKILL
Rope Climb Practice
Every 90 Sec for 5 Rounds
*Rope Climb or Variation
Read More