OUR WORKOUTS

HERO HOUR CLASS FROM 12PM-2PM ON MONDAY 09.05.22

LFCF’s Labor Day “HERO HOUR”

*TO BE PERFORMED: PARTNER STYLE AND SPLIT REPS / OR / BRAVE IT SOLO!

*CLASS STARTS AT 12PM AND WILL INCLUDE A HARDY WARM UP / SET UP & COOL DOWN

LFCF’S “HERO HOUR”

AMRAP 60 MIN

HERO WORKOUT “RANDY”

For Time:

75 Power Snatches 75/55

HERO WORKOUT “JASON”

100-75-50-25

Air Squat

5-10-15-20

Bar Muscle Up / or / 10-20-30-40 reps of Pull Ups / or / Pull up variation

HERO WORKOUT “WITTMAN”

7 Rounds:

15 KB Swings 53/35

15 Power Cleans 95/65

15 Box Jumps 24/20”

HERO WORKOUT “JERRY”

1 Mile Run

2k Row

1 Mile Run

HERO WORKOUT “DT”

5 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

RX=155/105

PARTNER WORKOUT

*Partner Style

*YGIG / / Split work evenly

*Teams of 2

AMRAP 25

40/30 Cal Echo Bike

20 Strict HSPU

20 Strict Pull ups

40 Alt. DB Snatch 50/35

WORKOUT

EMOM 25

2 Power Snatch (Moderate weight / / below 75% of 1RM) + 10-20 Double Unders (no more than 15 sec of work!)

*aim to build consistency in good technique with power snatches

*the jump rope is an added “skill” piece and is not the focal point!

STABILITY

15 Min Knee & Hip Stability session

WORKOUT

30-20-10

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

DB Bench Press 50/35

Rest 3 Min

30-20–10

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

Pull Ups

*20 min Cap

WORKOUT

5 Rounds:

200m Run

15 Toes to Bar

200m Run

15 Thrusters 75/55

HEAVY DAY!

Part 1)

(Session 2 of our DL capacity building cycle!)

Deadlift 8x5 @ 70% of 1RM

*5% Heavier than last time

*if this is your first session use 65% of 1RM!

Part 2)

EMOM 10

3 Push Press @ 105-110%+ of 1RM Shoulder Press

(Or heavier than last session 08/15)

“Up Hill Both Ways”

*last performed 09/07/21 & 05/27/21 & 04/07/21 & 02/16/22 & 5//25/22

For Time:

2000m Row

4000m Echo Bike

800m Run

1000m Row

2000m Echo Bike

400m Run

*36 Min Time Cap

*Sub 28 Min Target

WORKOUT

AMRAP 21

18/14 Echo Bike Cal

15 Deadlift 225/155

12 SHSPU / / DB Shoulder Press

9 Strict Pull Ups

STRENGTH

E2MOM 10 (5 Rounds)

3 Pause Front Squats (2 sec hold at bottom) @ 60+% of 1RM

WORKOUT

27-21-15-9

Cal Row

Front Squat 75/55#

STRENGTH

EMOM 10

3 Push Press @ 100+% of 1RM Shoulder Press

*this is week 3 of this capacity builder! Aim for slightly heavier than last week.

WORKOUT

“ANNIE + JACKIE”

For Time:

50-40-30-20-10

Double Unders / / Single

Ab Mat Sit Ups

Into…

1000m Row

50 Thrusters 45/35 (Empty Bar)

30 Pull Ups

*20 Min Time Cap

SKILL

15 Min Bar Muscle Up Practice

WORKOUT

9-6-3

Power Snatch 135/95#

Bar Muscle Up

*10 Min Cap

STABILITY

4 Rounds For Quality:

5/5 Single leg pause split squat (3 sec hold at bottom)

15 KB Sumo Deadlifts (2 sec slow tempo descent)

:30sec Goblet Squat Hold

WORKOUT

10 Rounds

10/8 Cal Echo Bike

15 Wall Balls 20/14

*23 min Time Cap

STRENGTH

Part 1)

EMOM 16

Alt. Between…

Min 1) Strict Pull Up

Min 2) DB Push Press 50/35#

Min 3) Strict Ring Dip / / Bar Dip

Min 4) L Sit Hold

*You choose the reps to build your capacity!

Part 2)

(Day 1 of our DL capacity building cycle!)

Deadlift 8x5 @ 65% of 1RM

PARTNER WORKOUT

LAST PERFORMED 07/05/2022

*Teams of 2

*Alt. each full round

”KITT”

20 Rounds (10 Rounds Each)

6 DB Deadlifts

5 DB Hang Power Cleans

4 DB Front Squats

3 DB Push Press

*200ft DB Farmers Carry

RX = 40/30# DB’s

*choose DB’s that allow you to complete Sub 2 min rounds for ALL rounds!

WORKOUT

3 Rounds:

2 Min Max Cal Row

1 Min Max Rep Alt. DB Snatch 50/35

1 Min Max Rep Box Jump Over 24/20”

4 Minutes Rest Between Rounds (1:1 Work/Rest)

WORKOUT

10 Rounds:

200m Run

10 Toes to Bar / or / Variation

10 DB Bench Press (2x50/35)

*30 min cap

STRENGTH

Part 1)

Every 2 Min for 20 Min (10 Rounds)

1 Power Clean + 1 Hang (Power or Squat) Clean + 1 Jerk @ 70+% of 1RM Clean

Part 2)

4x2 Clean Pull with 4 sec Descent @ 100% of 1RM Clean

*Rest 60-90sec between sets.

STRENGTH (15 Min Cap)

4 Rounds:

50ft Double DB Overhead or Front Rack Walking Lunge

Max reps Unbroken Pull Ups (Scale as needed to complete 7 or more reps!)

REST 90 Sec B/T Rounds…

WORKOUT

20-18-16-14-12-10-8-6-4-2

Wall Ball 20/14

KB Swing 53/35

*Target 10 Min

*Cap 13 Min

12 Min WAKE UP WORKOUT

3 Rounds: (For Quality)

1 Min Row

1 Min Air Squat

1 Min Bike

1 Min Burpee

MIDLINE STRENGTH

4 Min Tabata (8 Rounds of :20 on / :10 off)

Single Leg V Ups

Rest 2 Min

4 Min Tabata (8 Rounds of :20 on / :10 off)

Hanging Knee Raises / or / Knee to Elbows

STRENGTH

EMOM 10

3 PUSH Press @ 105-110% of 1RM SHOULDER PRESS (or slightly heavier than last week’s EMOM)

Partner Warm Up Workout

Partner Style

YGIG

Alternate every round

6 rounds For Quality: (3 rounds each)

10 Alt DB Snatch 50/35

25/25ft Single Arm DB Overhead Walking Lunge 50/35

200m Run

Main Workout

AMRAP 7

3/3, 6/6, 9/9, etc.

Power Snatch 75/55

Lateral burpee over bar

REST 3 MIN

AMRAP 7

3/3, 6/6, 9/9, etc.

Overhead Squat / or / Front Squat 75/55

Cal Bike