AEROBIC CAPACITY
*Aim to improve your paces from 7/20/2022
1000m Row
Rest 2 Min
800m Row
Rest 2 Min
600m Row
Rest 2 Min
400m Row
Rest 2 Min
200m Row
*Aim to use a faster pace as the distance decreases!
STRENGTH
Deadlift 6x2
Set 1: 2 Reps @ 75% of 1RM
Set 2: 2 Reps @ 80% of 1RM
Set 3: 2 Reps @ 85% of 1RM
Set 4: 2 Reps @ 90% of 1RM
Set 5: 2 Reps @ 90% of 1RM
Set 6: 2 Reps @ 90% of 1RM
Read MoreWORKOUT
“LFCF Gut Check”
800m Run
30 Power Snatch 115/80
800m Run
30 Clean & Jerk 115/80
800m Run
30 Thruster 115/80
*30 Min Cap
Read MoreSTRENGTH
EMOM 10
4 Alt. Back Step Back Rack Lunge
*You choose the weight!
WORKOUT
30-20-10
Echo Bike Cals (Ladies Cals 21-15-9)
DB Bench Press 50/35
Rest 5 Min
30-20–10
Echo Bike Cals (Ladies Cals 21-15-9)
Pull Ups
Read More10 min Hip & Knee STABILITY WARM UP
WORKOUT
Every 2 Min for 20 min (10 Rounds)
In a 1 Min window complete:
3 Power Cleans 135/95
3 Front Squats 135/95
3 Push Jerks 135/95
In remaining time… Max reps bar facing burpees!
*Rest 1 Min between rounds!
*Score is total burpees completed!
*use a weight that allows for unbroken reps on your barbell movements!
Read MoreWORKOUT
EMOM 28 min (7 Rounds)
*Power Snatch 75/55
:30 Double Under
*Pull Up / C2B / Bar Muscle Up
10/8 Cal Echo Bike
*choose your reps to build your capacity!
Read MoreWORKOUT
*Partner Workout
*Teams of 2
*YGIG
*Alternate after completing a full round
16 Rounds: (8 Rounds each)
4 Hang Squat Cleans 135/95
8 Bar facing burpees
12 Toes to Bar
*35min time cap
Read MoreWORKOUT
10-9-8-7-6-5-4-3-2-1
Deadlift 225/155
Strict Pull Ups
Directly into…
1.5 mile run (Three 800m laps)
Time Cap: No Time Cap…You must finish ;)
Read MoreCORE STRENGTH
3 Rounds For Quality:
20 Toes to Ring
Max Hold L Sit / or / variation
:20 sec Handstand hold / / HS walk practice
20 Single Leg V Up
WORKOUT
“Nancy’s Sister”
5 Rounds
400m Row
15 Front Squats 95/65
*20 Min Time Cap
Read More“Heavy Day”
Part 1) Snatch Balance
Every 90 sec for 5 Rounds
2 Snatch Balance @ or above 50% of 1RM Snatch
Part 2) Pause Overhead Squats
Every 2 min for 10 Min (5 Rounds)
3 Overhead Squats with a 1 sec pause at bottom position @ moderate / heavy weight.
Part 3) Snatch Pull + 3 sec descent
EMOM 10
1 Snatch Pull @ 100+% of 1RM Snatch (Using a slow tempo descent)
Read MoreWarm Up Workout:
3 Rounds:
20 Ball Slam 30/20
60 Double Unders / / 120 Singles
*8 min cap
WORKOUT
3 Rounds:
25/20 Cal Bike
15 DB Deadlift 50/35
10 DB Shoulder to Overhead 50/35
Rest 1 Min between rounds*
*3:30 Min Cap per round
CASH OUT
3 Rounds:
30 Wall Ball 20/14
400m Run
*14 min Cap
Read MoreWORKOUT
10-9-8-7-6-5-4-3-2-1
Clean & Jerk 115/80
*After each set of Clean *& Jerks Complete:
5 Pull Ups
10 Push Ups
15 Air Squats
Read MoreWORKOUT
6 Rounds:
New round every 4 Min
200m Run
3 Sandbag Ground to Over Shoulder 150/100
50 Double under / / 100 Single Under
3 Devils Press (2x50/35)
*Aim to have at least 1 Min of rest each round!
Read MoreWORKOUT
AMRAP 20
40 Pull Ups
40 DB Push Press 35/25
40 Push Ups
*Every 2 min complete 8/6 Cal Bike SPRINT (starting at 0:00)
Read MoreAEROBIC CAPACITY
1000m Row
Rest 2 Min
800m Row
Rest 2 Min
600m Row
Rest 2 Min
400m Row
Rest 2 Min
200m Row
*Aim to use a faster pace as the distance decreases!
STRENGTH
EMOM 10
3 Deadlifts @ 65%+ of 1RM
Read MoreWarm Up Workout
EMOM 12 (3 Rounds)
Alternating B/T…
Min 1) 5-15 Toes to Rings / / or Variation
Min 2) 10+ Ball Slams 30/20
Min 3) :10+ L Sit Hold / / or Variation
Min 4) *Slow Tempo Push Ups
*You choose the reps!
WORKOUT
3 Rounds For Time:
25 Back Squat 95/65
400m Run
Target: Sub 11 min
Cap: 15 min
Read MoreSTRENGTH
4 Rounds For Quality: (1st round will be a warm up round with lighter weight, last 3 rounds should be performed with ‘heavier’ weight)
50ft Walking Lunge (KB’s / DB’s held at sides)
12/9 Cal Echo Bike (recovery pace)
20 DB Shoulder Press (Light weight)
REST as needed B/T rounds…
WORKOUT
Every 4 min for 16 min (4 Rounds)
*Each round is for time
9 Burpee Box Jump Over 24/20”
12/9 Cal Echo Bike
15 Pull Ups / C2B / BMU
*Target sub 2 min rounds!
Read MorePart 1) Partner Warm Up Workout
*Teams of 2
*YGIG, but Alternate working after every round
AMRAP 10
2,4,6,8, etc… adding two reps every round
Alt. DB Snatch 50/35
6/4 Cal Bike Sprint AFTER each set of DB Snatch
*Partners alternate working every round
REST 5 MIN B/T PART 1 & 2
Part 2) Main Workout *Performed Individually
AMRAP 20
400m Run
100ft Walking Lunge (Bodyweight)
Max Reps of Unbroken Toes to Bar / or / T2B Variation
*Score = total number of toes to bar
LFCF BENCHMARK
”Death Wish”
*Last tested 9/03/21 + 12/03/2021 + 06/04/2022
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 MoreWORKOUT
TRIATHLON DAY!!!
15 Min Max Cal Echo Bike
15 Min Max Cal Row
15 Min Max Distance Run
*45 minutes of awesomeness!!!!!
Read More