our workouts

Partner Warm Up Workout

*Teams of 2

*Use a slower tempo to stay in sync with your partner.

*Aim to use a moderate intensity here to get you warm for our main workout.

AMRAP 10

20 Synchro Air Squat

20 Synchro Ab Mat Sit Ups

20 Echo Bike Cals (10 Cals Each / partners share a bike)

Main WOD

LFCF Benchmark Test “Death Row”

EMOM 20

Alt. Between….

Min 1: Max Cal Row

Min 2: Max Burpees

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WOD

AMRAP 15

20 Alt. DB Snatch 50/35

10 Burpee Pull Up

20 Box Jump (or step up) 24/20”

Rest 5 Min

Then…

AMRAP 15

200m Run

10 DB Box Step Ups 24/20” (2x35/25)

200m Run

10 DB Devils Press (2x35/25)

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“Heavy Day”

Part 1: Deadlift

7x1 @ 90% of 1RM

Part 2: Pause Front Squats (2 sec hold at the bottom)

5x2 @ 70% of 1RM

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STRENGTH / Capacity Builder

EMOM 20

Alt. Between…

Min 1: 10/7 Cal Bike

Min 2: 3-10 Strict Pull Ups

*You choose the number of reps (make sure it’s sustainable!)

WOD

AMRAP 10

50 Double Under

10 Toes to Bar

50 Double Under

10 Hang Squat Clean 135/95#

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STRENGTH

3 Rounds for Quality

:30 Chin Over Bar hold

:30 Ring Plank hold

:30 Active Hang hold

:30 L Sit Hold (or Variation)

WOD

For Time:

15-10-5

DB Push Press 50/35 (*intended to be heavy!)

30-20-10

Russian KB Swing 53/35

Then…

75 REAL Push Ups (see video for movement standards)

*True, and honest Push Ups are HARD! And scaling them is not a crime ;)

Then…

15-10-5

DB Push Press 50/35

30-20-10

Russian KB Swing 53/35

*Target: 15 Min

-Aim for sub 6 min on the couplets

-Aim for sub 5 min on the Push Ups (Scale as needed)

*Cap:18 Min

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STRENGTH

EMOM 10

2 Hang Power Snatch

*Build to a “heavy” weight over the 10 minutes

WOD

5 Rounds:

21/15 Cal Row

15 Bar Facing Burpees

9 Power or Squat Snatch 95/65

*Target: 15 Min

*Time Cap: 18 Min

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Partner WOD

*Teams of 2 

*YGIG style

*Split work evenly

AMRAP 27

100 Burpee Pull Ups

100 Squat Clean Thruster 95/65

Max Cal Row in remaining time (Sharing a rower)

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Part 1)

10x1 Snatch Balance

*Start light and build toward 80% of 1RM Snatch over the 10 sets.

Part 2)

EMOM 10

1 Power Snatch + 1 Hang Power Snatch @ 65% of 1RM Snatch

*This portion is not designed to be heavy or super taxing.

*Use a weight that allows you to improve your technique and speed.

Part 3)

Snatch Deadlift

2x3 @ 90% of 1RM Snatch

2x3 @ 100% of 1RM Snatch

2x3 @ 110% of 1RM Snatch

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STRENGTH

Back Squat

10x2 @ 80% of 1RM

WOD

40-30-20-10

Wall Ball 20/14

80-60-40-20

Double Unders

40-30-20-10

Ab Mat Sit Ups

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SKILL

5-10 Min Toes To Bar / Kipping Clinic

EMOM 5

*Toes To Bar

*You choose number of reps! (And scaled variation)

WOD

AMRAP 12

12 SHSPU / or / DB Shoulder Press

12 Strict Pull Ups

15/12 Cal Echo Bike

COOL DOWN

7 Min Crossover Symmetry Shoulder Protocol

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EXTENDED WARM UP

3 Rounds:

20 Russian KB Swings

30 Double Unders

STRENGTH

Deadlift (Repeat Session)

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 5 reps @ 75%

*Set 5 – 3 reps @ 80%

*Set 6 – 1 rep @ 85%

*Set 7 – 5 reps @ 80%

*Set 8 – 3 reps @ 85%

*Set 9 – 1 rep @ 90%

WOD

AMRAP 9

5 Hang Power Cleans 135/95

30 Doubles / / 60 Singles

10 Deadlifts 135/95

30 Doubles / / 60 Singles

Target = 5+ Rounds

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PARTNER WOD

*Teams of 2

*YGIG style

*Split work evenly

*Scale as needed!

Partner AMRAP 15

80 Alt. DB Snatch 50/35#

80 Cal Row

No Rest Between AMRAP’s (So be ready to switch to the next AMRAP)

Partner AMRAP 15

80 Wall Ball

80 KB Swing 53/35

Directly into a PARTNER cash out…

Run 800m as a team!

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WOD

3 Rounds

15 Deadlifts 185/125

30 Double Unders / or / 60 Singles

Rest 2 Min

3 Rounds

12 Push Jerks 135/95

30 Double Unders / or / 60 Singles

Rest 2 Min

3 Rounds

9 Power Snatch 95/65

30 Double Unders / or / 60 Singles

*Target: Sub 7 Min for each part

*Time Cap: 32 Min

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WOD

Avry’s “Big 20” Birthday Workout

AMRAP 20

20 Cal Echo Bike
20 V Ups
20 Wall Balls 20/14
20 Toes To Rings
20 Push Ups
20 Power Snatch 75/55
20 Overhead Squats 75/55
20 Pull Ups

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WOD

Part 1) AMRAP 7

10 Bench Press 96/65

15/12 Cal Echo Bike

REST 3 MIN

Part 2) AMRAP 7

10 Front Squat 95/65

15/12 Cal Row

REST 3 MIN

Part 3) AMRAP 7

10 Thruster 95/65

50 Double Unders / or / 100 Singles

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Partner WOD

*Teams of 2

*YGIG Style

*Partners alternate working after every FULL round.

AMRAP 35

10 Pull Ups

20 Push Ups

30 Air Squats

20/15 Cal Echo Bike

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WOD

HERO WORKOUT

“DT”

5 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

RX= 155/105#

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WOD

50/35 Cal Row

Then…

2 Rounds

30 Double DB Ground To Overhead (2x35/25#)

30 DB Thruster (2x35/25#)

30 Burpee Pull Ups

Then…

50/35 Cal Row

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WOD

Part 1) 0:00-10:00

For Time:

30-20-10

KB Swing 53/35#

Box Jump Over 24/20”

*Target Sub 6 min

Part 2) 10:00-21:00

AMRAP 11

9 Toes to Bar

7 Deadlifts 225/155

5 Bar facing burpees

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