OUR WORKOUTS

CONDITIONING

Every 6 min for 18 min (3 rounds)

50/40 Cal Row

*Each set for time!

WORKOUT

“Fran”

*Last tested 04/01/2022

21-15-9

Thruster 95/65

Pull Ups

*10 Min time cap

STRENGTH

Part 1)

5 sets:

2 Position Clean (above knee + floor) + 2 Push Jerks

Set 1: @ 65% of 1RM C&J

Set 2: @ 65% of 1RM C&J

Set 3: @ 70% of 1RM C&J

Set 4: @ 70% of 1RM C&J

Set 5: @ 75% of 1RM C&J

Part 2)

Clean Pulls

5x5 @ 85% of 1RM Clean

CORE WORKOUT

AMRAP 12

40 Ab Mat Sit Ups

30 Alt. Supermans

20 Hanging Knee Raises

:10+ L Sit Hold

1 Min Plank

SQUAT WARM UP

2 Rounds:

10/10 Single Leg Split Squat

:15/:15 Coppenhagen Plank (Foot on bench)

10 Banded Glute Bridge

1 Min Squat Hold

STRENGTH

Back Squat

6x2 @ 80% of 1RM

(This is week 2 of our squat cycle / / week 1 = 5x3 @75% on 11/29/22)

WORKOUT

2 Sets:

*Start a new set at 16:00 min

*Target sub 12 min

20 Pull Ups / / Chest to Bar Pull Ups

30 Clean & Jerks 95/65

20 Lateral Burpee Over Bar

30 Front Squats 95/65

20 Pull Ups / / Chest to Bar pull ups

STRENGTH

EMOM 10

2 Bench Press @ 75+% of 1RM

(Stay Below 85% of 1RM)

WORKOUT

Every 2 Min for 24 Min (6 Rounds)

*Start a new set every 2 min

*Alternate Between “Set 1” and “Set 2” for 24 min (6 Rounds Total)

Set 1:

15 DB Thruster 35/25#

50 Double Under / / 100 Single Unders

Set 2:

15 KB Swing 53/35

15/10 Hand Release Push Up / / Strict Handstand Push Up

PART 1)

“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

*12 Min Cap

Part 2)

Evert 4 min for 16 min (4 Rounds)

40/32 Cal Row

*3 min Cap

SNATCH DAY WARM UP

EMOM 5

2 Reps Empty Bar 3 Position Snatch

(High thing, Knee, and Shin)

EMOM 5

3 Empty bar Snatch Push Press (Behind the neck) + 3 Overhead Pause (2 sec) Squats

WORKOUT

EMOM 20

2 Power (or Squat Snatch)

*Choose a weight you can sustain for all 40 reps

*Aim to use the same weight for whole EMOM (or Between 5%)

*Ideally around 60-70& of 1RM

STRENGTH

Back Squat

5x3 @ 75% of 1RM

WORKOUT
30-20-10

Front Squat 95/65

Cal Echo Bike (21-15-9 Cals for ladies)

Pull Ups

*13 Min Cap

CORE WORKOUT

AMRAP 10

:10 L Sit

:20 Side Planks

:30 Ring Plank

20 Single Leg V Ups

20 Alt. Supermans

1 Min Squat Hold (Add weight as needed)

WORKOUT

EMOM 20 (5 Rounds)

Alternate Between…

Min 1) * Sandbag Over the Shoulder 150/100#

Min 2) :40 sec of Double Under / Single Unders

Min 3) 5 Push Press (You choose the weight / / Should be heavy-ish)

Min 4) *Toes to Bar

*You choose the reps!

WORKOUT

5 Rounds For Time:

5 Front squat 135/95

5 Push jerks 135/95

5 Power cleans 135/95

100ft KB/DB Carry (2x50/35)

(*Can use sandbags for carrying as needed)

50 Double Under / / 100 singles

…. Directly Into Cash Out:

For Time:

50 Toes to Bar / / or T2B Variation

*15/10 Hand release push ups every time you drop from pull up bar :)

Part 1) Deadlift

5x2 @ 85-90% of 1RM

Part 2) Bench Press

4x8 @ 65-70% of 1RM

Part 3) 500m Row TEST :)

For Time:

70 Thruster 45/35 (empty bar - no dropping empty bars!!)

50 Burpee

70 Ab Mat Sit Ups

1 Mile Run / / 2000m Row / / 70/50 Echo Bike

70 Russian KB Swing 53/35

50 Hand Release Push Up

70 Hanging Knee Raise / / Floor leg raises

1 Mile Run / / 2000m Row / / 70/50 Echo Bike

70 Box Step Ups 24/20”

50 Single DB Devils Press 50/35 :)

70 Lunges in Places (step forward OR back)

*WE WILL REVIEW SCALING OPTIONS IN CLASS

*TIME CAP 70 MIN

STRENGTH

Shoulder Press

5x2 @ 80+% of 1RM

WORKOUT

“Ring Things!”

EMOM 12 (3 Rounds)

Min 1) Max Rep Ring Push Up

Min 2) Max Rep Strict Pull Up

Min 3) Max Rep Toes to Rings

Min 4) Rest!

WORKOUT

2 Sets: (34 Min Total)

AMRAP 4 Min

15/12 Cal Row

15 Alt. DB Snatch 50/35

REST 2 MIN

AMRAP 4 Min

10/8 Echo Bike Cal

15 Wall Ball 20/14

REST 2 MIN

AMRAP 4 Min

30 Doubles / / 60 Singles

10 Toes To Bar / / Variation

REST 2 MIN

STABILITY

EMOM 9

Min 1) 7/7 Single Leg Split Squat

Min 2) :30 Hollow Hold / / Tuck Hold

Min 3) 10 Double DB Sumo Deadlift

STRENGTH

Part 1) 5-7 Min

5 Sets:

3 Snatch Push Press

*Start light, build so that last set feels “heavy”

Part 2) 12 Min

5 Sets:

3 High Hang Snatch @ 65% of 1RM

Part 3) 15 Min

5 Sets:

3 Pause (2 sec @ bottom) Back Squats @ 65% of 1RM

WORKOUT

40 Hang Power Snatch 95/65

600m Run (400 route + 200 route)

40 Push Jerk / / Shoulder To OH 95/65

600m Run

40 Toes to Bar

Then…

40/32 Cal Echo Bike

Then…

20 Hang Power Snatch 115/80

200m Run

20 Push Jerk 115/80

200m Run

20 Toes to Bar

WORKOUT

EMOM 30

Alt. Between…

Min 1) 5 Burpee Pull Up (sub :45 sec)

Min 2) Rope Climb / variation / or / Rope Climb Practice

Min 3) 5 Deadlift @ 70-75% of 1RM

Min 4) 10 DB Front Squats (2x35/25#)

STRENGTH
Shoulder Press 4x10 @ 60-65% of 1RM

PARTNER Workout

*YGIG

*Teams of 2

*Split work evenly!

AMRAP 22

40/30 Cal Bike

20 Strict Pull ups

20 Strict HSPU / / DB Shoulder Press

WARM UP / / STABILITY SESSION (15-20min)

3 Sets:

30 Alt. Single Leg V Ups

20 Supermans

1 Min Plank

50ftL/50ftR Single Arm Overhead DB Carry (heavy DB)

:30 sec active hang from pull up bar

5 Wall Walks

WORKOUT

AMRAP 14

40 Ab-Mat Sit Ups

30/24 Cal Row

70 Double Unders / / 140 Single Unders

“The LFCF Gauntlet”

Part 1) 0:00-1:00 Max Cal Echo Bike

1:00-5:00 REST

Part 2) 5:00-15:00

For Time:

15-12–9-6

Push Press 115/80

Toes To Bar

Part 3) 15:00-22:00

AMRAP 7

6 Bar Facing Burpee

9 Hang Power Cleans 115/80

12 Front Squats 115/80

Part 4) 22:00-32:00 (10 min)

Find a 1RM Power or Squat Clean!