WORKOUT
AMRAP 12
7 Toes to Bar
7 Double DB Power Clean and Jerk 35/25#
300m Row
Rest 3 Min
AMRAP 12
7 Strict Pull Up
7 Strict HSPU / / DB Shoulder Press
200m Run
Read MoreSTRENGTH
3 Rounds:
100ft Suitcase Carry
100ft Suitcase Carry
:20 Sec L Sit
:20 Sec Chin Over Bar Hold
:20 Sec Hollow Hold
10 Toes To Hips (2 sec slow descents)
WORKOUT
“No Name”
EMOM 20
Alt. B/T…
Min 1) Max Cal Bike
Min 2) Max Rep Burpee Pull Up
Read MoreWORKOUT
Retest from 08/03/2021
80/60 Row Calories
60 Thrusters, 95/65
50 Chest-to-bar Pull-ups
40 Bar Facing Burpees
30 Power Snatches, 95/65
*23min Target
*27 Min Time Cap
Read MorePart 1) 0:00-12:00
30-20-10
Cal Echo Bike (21-15-9 for Ladies)
15 Weighted Box Step Ups (after each set) 24/20” 70/50#
*10 Min Cap
Part 2) 12:00-24:00
*Retest from 07/07/2021
1-2-3-4-5-6-7-8-9-10
Bench Press 115/75
30 Double Unders (after each set)
*12 Min Cap
Read MorePARTNER WORKOUT
*Teams of 2
*Split work Evenly
PART 1
AMRep 6 min
4 Min Max Cal Ski Erg
2 Min Max Rep Toes To Bar
Rest 2 min
PART 2
AMRep 6 min
4 Min Max Cal Bike Erg
2 Min Max Rep Wall Ball 20/14
Rest 2 min
PART 3
AMRep 6 min
4 Min Max Cal Row
2 Min Max Rep Push Ups
Rest 2 min
PART 4
AMRep 6 min
4 Min Max Cal Echo Bike
2 Min Max Rep Alt. DB Snatch 50/35
Rest 2 min
PART 5
AMRep 6 min
800m Run
then in remaining time…
Max Burpees
Read MoreSTRENGTH
EMOM 10
5 PUSH Press @ 100% of 1RM STRICT Press
WORKOUT
AMRAP 12
10 Hang Power Cleans, 115/75 lbs
40 Double Unders
10 Front Squats, 115/75 lbs
40 Double Unders
Read MoreWarm Up
EMOM 6 (3 rounds)
Alt. Between…
Min 1: *Strict Chin up
Min 2: :45sec plank
STRENGTH
Every 2 mins for 20 mins
1x [ 1 Hang Snatch + 1 Snatch + 1 Snatch High Pull ], @ 65% 1RM
Cash Out:
3x3 Snatch Pull @ 100% of 1RM
Read More
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Bench Press, 115/75 lbs
Toes-to-bar
Right into…
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Front Squat, 115/75 lbs
Push Press, 115/75 lbs
21 Min Cap
Read MoreSKILL
15 min Bar Muscle Up practice + EMOM
WORKOUT
”The Ghost”
6 rounds, 1 min per station, for max reps of:
Row Calorie
Burpee
Double Under
Rest 1 min
Read MoreHERO WORKOUT “THE CHIEF”
5 Sets:
AMRAP 3
3 Power Clean 135/95
6 Push Up
9 Air Squat
REST 1 MIN BETWEEN SETS
Read MoreLFCF BENCHMARK
”Death Wish”
*Last tested 9/03/21 + 12/03/2021
For Time:
21-15-9
Hang Power Snatch 95/65
Lateral Burpee Over Bar
21-15-9
Thruster 95/65
Pull Up
21-15-9
Power Clean 95/65
Push Up
25 Min Cap
Read MorePARTNER WORKOUT
*Teams of 2
*YGIG (aim to split reps evenly)
AMRAP 18
100/80 Cal Row
100 Burpee
REST 4 MIN
AMRAP 18
100 Wall Ball 20/14
100 KB Swings 53/35
Read MoreAMRAP 15 (For Quality)
10/10 Single Leg Split Squats (add weight as needed)
10 Sumo Deadlift (moderate load)
10 Alt. Goblet Cossack Squat
1 Min Plank
STRENGTH
EMOM 10
4 Alt. Step Back Lunges (You choose the weight)
Read MoreCompTrain SpinDrift
500/400m Row
30 Push Press 95/65
100 Double Unders
500/400m Row
30 Front Squat 95/65
100 Double Unders
500/400m Row
30 Thrusters 95/65
100 Double Unders
Read MoreMurph Recovery Workout
5 Rounds:
1000m Echo Bike
15 Deadlift 185/125
30 Ab-Mat Sit Ups
*22 Min Time Cap
Read MorePart 1)
4 Rounds:
50ft Single Arm DB Overhead Lunge 50/35
10 Alt. Single DB Devils Press 50/35
Part 2)
AMRAP 12
10/10 Single Arm DB Thruster 50/35
40 Double Under
20 Alt. DB Snatch 50/35
40 Double Under
*Rest as needed between Part 1 & Part 2
Read More“Are We There Yet?”
*No rest between AMRAPS :)
AMRAP 10
20 DB Push Press 35/25 (light/mod)
20/15 Cal Row
AMRAP 10
20 Push Up
200m Run
AMRAP 10
10 Strict Pull Up
15/12 Cal Bike
Read MoreSKILL
10 Minute Lat Activation + Bar Muscle Up Progressions
STRENGTH
Every 1:30 for 7 Rounds (Aka 10:30)
Bar Muscle Capacity Builder / Progression Practice
WOD
EMOM 10
2 Power (or Squat) Snatch @ 75+% of 1RM
Read More“Up Hill Both Ways”
*last performed 09/07/21 & 05/27/21 & 04/07/21 & 02/16/2022
For Time:
2000m Row
4000m Echo Bike
800m Run
1000m Row
2000m Echo Bike
400m Run
*36 Min Time Cap
*Sub 28 Min Target
Read More