our workouts

SKILL

10 Min Clean Technique

WORKOUT

5-4-3-2-1

Power Clean @ 75% of 1RM

*10/7 Cal Echo Bike BEFORE each set

12 Min Time Cap

CASHOUT

7 sets of 1 Clean Lift Off + 1 Clean High Pull @ WOD weight 

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STABILITY

3 Rounds For Quality (16min cap)

100ft DB Overhead Walk (Left & Right)

10/10 Single Arm DB Kneeling Press (light)

10/10 KB/DB Single Arm Bent Over Row

10 Banded Pull Apart

10 Banded Pull Downs

WORKOUT

Every 4min For 20min (5 Rounds)

15/12 Cal Row

15 Push Ups

15 DB Push Press 50/35

15/12 Cal Row

*Aim to finish each round around 3 min!

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Part 1) “Warm Up Workout”

3 Rounds:

30 Double Under / / 60 Singles

15 Air Squats

Part 2)

AMRAP 5 (Performed Individually)

15 Wall Ball 20/14

15 Power Snatch 75/55

Part 3)

PARTNER AMRAP 20

*Teams of 2

*YGIG Style

*Alternate FULL rounds

3 Power Clean 135/95

6 Front Squat 135/95

9 Lateral Burpee Over Bar

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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

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Heavy Day

Part 1)

Deadlift 5x5 @ 70% of 1RM

Part 2)

Back Squat 5x5 @ 70% of 1RM

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STRENGTH

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

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WORKOUT

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

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Part 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

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PARTNER 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

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STRENGTH

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

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Warm 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

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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

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SKILL

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

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HERO WORKOUT “THE CHIEF”

5 Sets:

AMRAP 3

3 Power Clean 135/95

6 Push Up

9 Air Squat

REST 1 MIN BETWEEN SETS

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LFCF 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

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PARTNER 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

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AMRAP 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)

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CompTrain 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

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Murph Recovery Workout

5 Rounds:

1000m Echo Bike

15 Deadlift 185/125

30 Ab-Mat Sit Ups

*22 Min Time Cap

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Part 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

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