OUR WORKOUTS

WORKOUT

1 Mile Run

Into…

“The Joker”

1-2-3-4-5-6-7-8-9-10

Toes to Bar

10-9-8-7-6-5-4-3-2-1

Deadlift 225/155

WORKOUT

AMRAP 7

3, 6, 9, 12, etc. +3

Pull Ups

20 Crossover Singles

REST 3 Min

AMRAP 7

3, 6, 9, 12, etc. +3

BBJO 24/20”

10 Hang Power Cleans 95/65

PARTNER CASH OUT

*Teams of 2

*YGIG style

*Split Reps Evenly

AMRAP 15

75 Alt. DB Snatch 50/35

75 Wall Ball 20/14

WARM UP / / STRENGTH

AMRAP 12

40 V Up (CF QuarterFinal Standard)

20 Superman (1 sec hold at extension)

:30 Side plank each side

10 Slow tempo Strict Hanging knee raise / toes to hips

:10+ L Sit Hold

SQUAT WARM UP / / STABILITY

AMRAP 6 (For Quality)

10 Glute Bridges

5/5 single leg pause squats

5 glute ham raises / / Nordic curls

10 DB Sumo DL

STRENGTH

E2min for 20 Min (5 seta)

Alternate between…

Set 1) 2 Front Squat @ 75% of 1RM Front Squat / / or 7/10 RPE

Set 2) 4 Back squat “

*this should not be a soul crushing weight, or feel super heavy

*our goal is to build our capacity with a reasonable weight / maintain proper positioning - especially if your recovering from the last two workouts!

WORKOUT

“This is not a drill”

For Time:

40/32 Cal Echo Bike

800m Row

400m Run

600m Row

400m Run

400m Row

400m Run

200m Row

400m Run

40/32 Cal Echo Bike

*36 Min Cap

STRENGTH

Every 90 sec For 15 min (10 rounds)

3 Shoulder Press

*start moderate and build to a heavy 3 rep max on your last set!

WORKOUT

AMRAP 8

30-20-10

Bench Press 75/55

Hand Release Push Up

REST 2 MIN

AMRAP 8

30-20-10

Alternating Back Rack Step back lunge 75/55

Air Squat

WORKOUT

EMOM 32

Alternate B/T…

Min 1: * Russian KB Swing 53/35

Min 2:  10+ Box Jump Over 24/20”

Min 3: * KB Goblet Squat 53/35

Min 4: 12/9 Cal Echo Bike

FREE MUSCLE UP CLINIC SUNDAY 04/23 & 1PM!! Enroll via Pike13 

PARTNER WORKOUT

PART 1: “Partner DT”

10 Rounds:

*YGIG, teams of 2!

*Alternate working/resting after Every FULL round (5 rounds each)

12 Deadlifts

9 Hang Power Clean

6 Push Jerks

*use a weight that allows for 90 sec rounds, or faster!

*RX “DT” weight = 155/105

Partner Workout #2

10 Rounds: (5 rounds each)

*Teams of 2

*YGIG, but Alternate working/resting after every FULL round

10 Alt. DB Lunges in place (2xDB’s held at side)

5 Burpee Pull Up

10 DB Thruster

RX= 2x50/35’s

HEAVY DAY

Part 1:

5x3 Snatch Deadlift @70% of 1RM snatch

(Control descents to hold proper position)

*goal is to maintain perfect position the whole time

Part 2:

3-3-2-2-1-1 Pause Hang Power Snatch (2 sec hold in receiving Position)

Set 1: @ 62% of 1RM

Set 2: @ 67% of 1RM

Set 3: @ 70%

Set 4: @ 72%

Set 5: @ 75%

Set 6: @75+%

Part 3:

1-1-1-1-1–1 Power or Squat Snatch

@75+% of 1RM

WORKOUT

Part 1)

10 Rounds

3 heavy* Push Jerks

200m Run

*18 min Cap

*use the rack, and aim to use the same “heavy” (70-80% of 1RM) weight for all rounds!

Part 2)

PUMP Session

EMOM 10

5+ Strict Pull Ups

10+ Push Ups

WORKOUT

EMOM 40

Min 1) 15/12 Cal Row

Min 2) *Double Under / / Crossover / / Singles

Min 3) 15 Wall Ball 20/14

Min 3) *Toes To Bar / / Variation

*If Cal Row & Wall Ball reps are not attainable, aim for 40sec of work.

*you choose the reps for doubles & toes to bar 

STABILITY (Part 1)

AMRAP 8

5 Banded press

5 90/90 press

5 banded high pull (feet on band)

5 banded pull aparts

5/5 KB upside down press

:20 Hollow Hold

STRENGTH

Every 2 min for 12 min (6 rounds)

3 heavy bench press reps (you choose the weight)

STABILITY (Part 2)

AMRAP 8

10/10 single leg Deadlift (2 DB’s)

10 Alt. DB Lunges (front rack)

5 Glute ham raises

:20/:20 side plank hold

STRENGTH

Every 2 min for 12 min (6 rounds)

3 heavy deadlifts 80+% of 1RM!

WORKOUT

3 Rounds

20 Front Squats 95/65

10 SHSPU / / HSPU / / or variation

800m Row

*25 Min Cap

WORKOUT

Part 1)

AMRAP 5

1, 2, 3, 4, 5 etc.

Wall Walk

4, 8, 12, 16, 20, etc.

Alt. DB Snatch 50/35

Part 2)

EMOM 8

4 Power Snatch

*you choose the weight

*use same weight for all rounds

*this weight should allow for ‘touch and go’ for 2+ reps each round 

Part 3)

-Partner WOD

-Teams of 2

-YGIG style, split reps evenly

AMRAP 18

40 Cal Row (partners share the same rower)

30 SHSPU / / DB Shoulder Press

30 Strict Pull Ups

80 Hand Release Push Ups

POWERLIFTING DAY

PART 1)

Deadlift 4x10 @ 60% of 1RM

PART 2)

Back Squat 5x3 @ 75% of 1RM

PART 3)

Shoulder Press 5x3 @ 75-80% of 1RM

SKILL

Bar Muscle Up Review

WORKOUT

EMOM 28 (7 rounds)

Alt. Between…

Min 1) 12/9 Cal Echo Bike

Min 2) 50ft DB Front Rack Walking Lunge *

Min 3) *Bar Muscle Up

Min 4) *Double Under / / Crossover / / Variation

*choose your own reps / / DB weight

STABILITY / / ACCESSORY WORK

4 Rounds:

15 Double DB Sumo Deadlift

:10 L Sit

:15/:15 Copenhagen Plank

5/5 Single Leg Split Squat (2 sec pause at bottom)

5 Glute Ham Raises 

STRENGTH

EMOM 16 (4 Rounds)

Alt. B/t…

Min 1) 3+ Ring Dips

Min 2) 5/5 Single Arm DB kneeling Press

Min 3) *Strict Chin Up

Min 4) *Handstand hold / HS Walk / Shoulder Taps

*You choose the reps / variation!

STRENGTH

Every 90 sec for 10 rounds (15 min)

3 Deadlifts @ 80-85% of 1RM

*Control the descent down!

WORKOUT

LFCF Benchmark “Death Row”

*last tested 12/31/2022

EMOM 20

Alt. Between…

Min 1) Max Cal Row

Min 2) Max Rep Burpee

*score = total reps

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

WORKOUT

Part 1)

3 Rounds:

15 Heavy Wall Balls

50 single unders

Part 2)

AMRAP 12

8 Single Arm DB Snatch 50/35

25ft Single Arm DB overhead walking lunge 50/35

8 Single Arm DB Snatch 50/35

25ft Single Arm DB overhead walking lunge 50/35

40 Double Unders / single under crossovers / single unders

Part 3)

Partner Workout

*Teams of 2

AMRAP 12

50 Synchro Air Squats

30 Single Arm DB Devils Press 50/35 (YGIG / / Split Reps Evenly)

50 Synchro Hanging knee raises

HEAVY DAY

Part 1:

3x3 Clean Pull @ 100+% of 1RM Clean

*No drops - take bar down with control!

Part 2:

Every 2 min for 12 min (6 rounds)

1 Hang Squat Clean + 2 Front Squat (heavy! 70+% of 1RM Clean!)

Part 3:

7x1 Push / or / Split Jerk @ 85-90% of 1RM