Partner WOD
-Teams of 2
-YGIG Style
-Split work evenly
AMRAP 16
100 Wall Ball 20/14#
100 DB Snatch 50/35#
Rest 4min
AMRAP 16
50 Burpee Pull Up
70/50 Cal Echo Bike
Read MoreWOD
Part 1)
LFCF Benchmark Test ”The Joker”
*last tested 5/15/21
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
*Rest 5-10 ish minutes between part 1 & 2
Part 2)
2k Row
Read MoreWOD
”Filthy Fifty - LFCF Style”
50 Box jump 24/20”
50 Jumping pull-ups
50 Kettlebell swings, 53/35#
50 Step Back Lunges (alternating)
50 Knees to elbows
50 Push press, 75/55 pounds
50 Ab Mat Sit Ups
50 Wall ball 20/14lb
50 Burpees
50 Double unders
Read MoreSTRENGTH
Box Front Squats (use a box or bench as a target to squat to parallel, NOT below)
5x3 @ 80% of 1RM
WOD
”15min Beep Test”
EMOM 15
7 Thrusters 75/55#
7 Burpees
STRENGTH / SKILL
EMOM 9 (3 Rounds)
Alternate between…
Min 1) Strict HSPU (You choose the reps/progression)
Min 2) :20 - :30 sec L - Sit Hold
Min 3) :20 - :30 sec Chin Over Bar Hold
WOD
5 Rounds: (20 minutes total)
In a 2 Min window…
15 Bench Press 115/80#
Max Cal Row in remaining time
Rest 2 min B/T rounds…
*Score is total cals for all 5 rounds
*Bench press weight should be unbroken, or split into 10’s & 5’s.
*Spend no longer than 45sec on the bench press.
Read MoreSTRENGTH
Deadlift 7x1 @ 90% of 1RM
WOD
400m Run
60 Alt. SL V Ups
400m Run
50 Ab Mat Sit Ups
400m Run
40 V Ups
200m Run
30 Alt. SL V Ups
200m Run
20 Ab Mat Sit Ups
200m Run
10 V Ups
*19min Time Cap
Read MorePart 1) WARM UP / STRENGTH
4 Rounds For Quality:
100ft DBALL Carry 150/100#
1 Min Plank / or / Ring Plank
Part 2) WOD
AMRAP 12
6 Bar Muscle Up (Scale to Jumping BMU)
8 Clean & Jerk 135/95
10/7 Cal Echo Bike
Part 3) SKILL
“Capacity Builder”
EMOM 5
Toes to Bar
Read MoreSTRENGTH
Every 2 min for 10 min (5 Rounds)
3 Pause Back Squats @ 60-70% of 1RM (Pausing for 3 sec at bottom)
WOD
3 Rounds
800m Run
25 Back Squats 135/95
*25 min time cap
Read MoreSTRENGTH
Shoulder Press
8x2 @ 80% of 1 RM
WOD
”Sprint Chipper”
60/45 Cal Row
50 Alt. DB Snatch 50/35
40 Box Jump 24/20”
30 Single Arm Clean & Jerk 50/35
20 Burpee Pull Ups
STRENGTH
Every 90 sec for 9 minutes (6 Rounds)
2 Hang Squat Cleans
*Build to a heavy weight over the 6 rounds
WOD
5 Rounds
7 Hang POWER Cleans 135/95
21 Wall Balls 20/14
7 Lateral Burpee Over Bar
*Target time 13 Minutes
*Time Cap 16 Minutes
Read MoreSTRENGTH
Deadlift 10x2 @ 85% of 1RM
WOD
AMRAP 16
21 KB Swings 53/35#
50 Double Under
12 Toes To Bar
200m Run
Read MoreSTRENGTH
Overhead Squat
7x2
*Build over 7 sets to a heavy set of 2!
*these can be scaled to front squats if needed.
WOD
3 Rounds:
10 Strict Pull Ups
30/21 Cal Row
10 Strict Handstand Push Ups / or / DB Shoulder Press
20/15 Cal Bike
REST 2 Min B/T Rounds.
Read MoreWOD
AMRAP 20
BUY IN: 200 Double Unders / / 400 Singles
15/12 Cal Echo Bike
5 Front Squat 135/95#
15 Pull Ups
5 Thruster 135/95#
STRENGTH
7x2 Push Jerk
Build to a heavy set of 2 over these 7 sets!
WOD
EMOM 12 (4 Rounds)
Min 1) Max Cal Row
Min 2) Max DB Box Step Up / Step Downs (20/16” 2x35/20#)
Min 3) Max reps Push Ups
CASH OUT: (Capacity Builder)
EMOM 5
Toes to Bar
*you choose the reps!
*since this EMOM is only 5 minutes aim to do 10-15 reps each minute!
Read MoreSTRENGTH / SKILL
SKILL: 3 Sets For Quality (Using an empty bar)
3 High Hang Muscle Snatches + 3 Snatch Balances + 3 Hang Power Snatches
STRENGTH:
Hang Power Snatch
5 x 3
*Build up in weight over the 5 sets.
*Your first set should feel comfortable, your last set should feel challenging, yet still fast.
WOD
30-20-10
Hang Power Snatches 75/55#
Chest To Bar Pull Ups
Lateral Burpee Over Bar
STRENGTH
Deadlift 8 x 2 @ 80% of 1RM
WOD
“Linchpin Test 10”
5 Rounds
15 Wall Balls 20/14
15 Power Cleans 95/65#
Read MoreSTRENGTH
TEMPO Front Squat (3sec down, 3sec hold, fast up!)
5 x 3 @ 50-60 of 1RM%
*stay true to the SLOW tempo & 3 sec pause at the bottom!
WOD
For Time:
600m Run (400m + 200m routes)
150 Double Unders / or / 300 Singles
600m Run
50 Burpee Box Jump Over 24/20”
600m Run
*Target 17-18min
*Cap 21 min
Read MoreWARM UP Shoulder Stability EMOM 9 (3 Rounds)
Slow tempo ring rows
Slow tempo A/T/Y
Wall Walks
STRENGTH (Part 1.)
Shoulder Press
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 75%
*Set 5 – 5 reps @ 75%
*Set 6 – 5 reps @ 75%
*Set 7 – 5 reps @ 75%
STRENGTH (Part 2.)
EMOM 10
Strict Pull Ups
*choose a number/and variation that can be sustained for all 10 minutes.
WOD
4 Rounds
15/12 Cal Bike
50 Double Unders / or / 100 Singles
Rest 3 Min
4 Rounds
15/12 Cal Bike
10 Bench Press 95/65#
Rest 3 min
4 Rounds
15/12 Cal Bike
10 Clean & Jerks 95/65#
Read MorePart 1) 20 min
Back Squat 5x3 @ 85% of 1RM
Part 2) 15 min
2k Row
Part 3) 15 min
EMOM 10 “capacity builder”
Toes to Bar
*choose a variation/progression that is challenging and a Rep scheme that you can maintain for ALL 10 rounds!
Read More