STRENGTH
5 Min Muscle Practice / Review
EMOM 7
Bar Muscle Ups
*you choose the reps / variation
WOD
“The Ghost”
6 Rounds:
1 Min Max Cal Row
1 Min Max Reps Burpees
1 Min Max Rep Double Under
1 Min REST
Read MoreWOD
The Infamous: ”Filthy Fifty”
50 Box Jumps (24/20”)
50 Jumping Pull-Ups (Wrist 6” above bar)
50 Kettlebell Swings (53/35)
50 Walking Lunge Steps (In Place)
50 Knees-to-Elbows
50 Push Press (45/35)
50 Ab Mat Sit Ups
50 Wall Ball (20/14)
50 Burpees
50 Double-Unders / / 100 Singles
Target: 23 min
Tine Cap: 31 min
Read MoreWOD
E2MOM 20
1 Hang Power Snatch + 1 Power Snatch + 1 Snatch Pull
*start at 60% of 1RM Snatch and build toward 80% of 1RM over the 10 Rounds!
Read MoreWOD
“Endurance Day”
3 Rounds:
1000m/800m Row
100 Double Under / / 200 Single Under
50/35 Cal Echo Bike
Run 400m (If needed, scale to a distance that allows for 1:30-2:00 of running)
*Target: 30 min
*Cap: 35 min
Read MoreAnnual 12 days of XMAS WOD
*Performed like the song!
*30ish minute time cap!
For Time:
1 Lateral burpee over Dumbbells
2 Dumbbell thruster 35/25
3 Devils Press 35/25
4 Dumbbell Push Press 35/25
5 Dumbbell Front Squat 35/25
6 Dumbbell Hang Power Clean 35/25
7 Dumbbell Deadlifts 35/25
8 Dumbbell Lunges (in place) 35/25
9 Dumbbell Push Ups
10 Dumbbell Hammer Curl to Shoulder Press 35/25
11 Double Dumbbell Ground to Overhead 35/25
12 Dumbbell Box Step Ups 24/20” 35/25
Read MoreWarm Up Workout
3 Rounds
1 Min Echo Bike
1 Min Double Under / / Jump Rope
1 Min Air Squats (Slow tempo - For Quality!)
WOD
Hero Workout “DT”
(Last performed on 09/25/2021)
5 Rounds:
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerks 155/105
*Target: 9 min
*Cap: 13 min
Read MoreWOD
EMOM 30
Min 1) 10 Thrusters 95/65
Min 2) 10 Pull Ups
Min 3) :40 sec Cal Row (You choose the # of Cals)
Read More“Heavy Day”
Part 1:
Shoulder Press 5x5 @ 70% of 1RM
Part 2:
Push Press 5x3 @ 100% of SHOULDER Press 1RM
Part 3:
Push or Split Jerk 5x2 @ 80% of 1RM Jerk
Read MoreSTRENGTH
For Quality:
5 Rounds
50ft Walking Lunge (add weight as needed)
200m Run (recovery speed)
WOD
For Time
100 Wall Balls 20/14
*Every time you “break” a set of Wall Balls perform 10 KB Swings 53/35
*Target: Sub 9 min
*Cap: 12 min
Read MoreWOD
4 Rounds
15/12 Cal Echo Bike
10 Power Snatch 95/65
REST 3 MIN
4 Rounds
15/12 Cal Echo Bike
10 Bench Press 95/65
REST 3 MIN
4 Rounds
15/12 Cal Echo Bike
10 Bar Facing Burpees
Read MoreSKILL / STRENGTH
WOD
AMRAP 12
10 Hang Power Clean 115/75
40 Double Under
10 Front Squat 115/75
40 Double Under
Read MoreMICF / LFCF Annual Hanukkah WOD (Version 2.0)
Cash In: 800m Run (or Row)
8 Rounds:
8 Wall Balls 20/14
8 Burpees
Then…
8 Rounds:
8 KB Swings 53/35
8 Hand Release Push Ups
Cash Out: 800m Run (or row)
Part 1:
PARTNER STYLE WOD
YGIG
Teams of 2
AMRAP 10 min
2,4,6,8,10,12 etc… And so on…
Alt. DB Snatch 50/35#
5 Burpee Pull Ups after each set
REST 5 MIN
Part 2:
PARTNER STYLE WOD
YGIG
Teams of 2
AMRAP 10 min
1,2,3,4,5,6,7 etc. And so on…
Power Snatch 75/55#
8/6 Cal Echo Bike AFTER each set!
STRENGTH
Pause Front Squats
Every :90 sec for 6 Rounds (9 minutes)
3 Pause Front Squats (3 seconds at bottom) @ 65% of 1RM Front Squat
WOD
30-20-10
Front Squat 95/65 (taken from floor)
Lateral burpee over bar
*7min Target Time
*10 min Cap
Read MoreWOD
EMOM 40 (10 Rounds)
*Alt. Between…
Min 1) 15/12 Cal Row
Min 2) *SHSPU / or / DB Strict Press
Min 3) :30 Max Rep Double Under
Min 4) *Toes To Bar
*You choose the reps and progression to build your capacity!
Read MoreSKILL / WARM UP
EMOM 12 (3 Rounds)
Min 1)*Ring dip
Min 2) *Strict Pull Up
Min 3) :15 L sit Hold
Min 4) :30 Squat Hold (in bottom of front squat w/ empty bar)
*you choose the reps/variation to build strength & capacity!
WOD
4 Rounds, Each For Time.
*Start a new round every 5 min
15 Chest to Bar Pull ups
12 Box Jump Overs 24/20”
9 Thrusters 115/75
*Each Round is a sprint!
*Aim to finish in 3:00-3:30 or less!
*compare to 06/15/2021
Read MoreWOD
PART 1:
10-9-8-7-6-5-4-3-2-1
Alt. DB Box Step Ups 24/20” (2x35/25)
*10 Push Ups AFTER Each Set
*9 min Target / 13 min Cap
PART 2:
Echo Bike Intervals
3 Rounds: (21 Min total)
3 min Easy pace - just below your typical workout speed
2 min Moderate pace - your normal workout speed
1 min Hard pace - NOT an all out sprint, but fast.
1 min Recovery pace
*aim to stay consistent with each of your paces so we can build your capacity over time!
Read MoreWOD
AMRAP 20
20 Deadlift 225/155
50 Double Under
20 Toes to bar
50 Double Under
20 DB bench 50/35
50 Double Under
20 DB push press 50/35
50 Double Under
Read MoreWOD
Tested on 11/04/2020 & 02/12/2021 & 09/03/2021
LFCF Benchmark “Death Wish”
For Time:
21-15-9
Hang power snatch 95/65#
Lateral burpee over bar
Right into...
21-15-9
Thruster 95/65#
Pull up
Right into...
21-15-9
Power clean 95/65#
Push up
*25 minute time cap
Read More