our workouts

STRENGTH

E2MOM 12 (6 Sets)

2 Shoulder Press @ 77-82% of 1RM

WORKOUT

30-20-10

Bench Press 95/65

Hand Release Push Ups

Into…

30-20-10

Front Rack Reverse Lunges 95/65

Cal Echo Bike (21-15-9 Cals for Ladies)

Time Cap: 20 Min

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WORKOUT

EMOM 20 (5 Rounds)

Min 1) 15 Box Jump Over 24/20”

Min 2) 18 Wall Balls 20/16

Min 3) *Deadlift 225/155 (or moderate to heavy)

Min 4) Rest

*you choose the reps on todays deadlift to build your capacity!

Core Finisher:

AMRAP 9

15 Regular V Ups

20 Superman’s

:20/:20 Side Plank

:10+ L Sit Hold

:30 Active Hang from Pull Up bar

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CONDITIONING

Every 3 Min for 18 min

Alternate between…

20/16 Cal Echo Bike

30/24 Cal Row

*Aim to work between 1:10-2:00 per interval

( IE. 0:00-3:00 = Bike cals, 3:00-6:00 = Row cals)

STRENGTH

Push or Split Jerk 7x2 @ 80% of 1RM

*Last performed 12/12 using a 2 sec pause, so today we’re going heavier than 12/12, and using a normal tempo!

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MICF/LFCF Annual 8 days of Hanukkah WOD (Version 3.0)

(MICF Tent Inspired - 12.18.2020)

8 Rounds, 8 Movements, 8 Reps.

For Time:

8 Rounds:

8 Toes To Bar

8 Thrusters 75/55

8 Bar Facing Burpee

8 Pull Ups

8 Hang Power Clean & Jerks 75/55

8 Hand Release Push Ups

8 Single Leg Alt. V Ups

8 Box Jump Step Down 24/20”

*36 MIN TIME CAP

HAPPY HANUKKAH!!!!

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PART 1)

AMRAP 10

10 Deadlift 225/155

30 Air Squat

PART 2)

5k Row

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STRENGTH

E2MOM 12 (6 sets)

3 Front Squats (1 Tempo Front Squat (2-2-1-1) + 1 Front Squat + 1 Tempo Front Squat (2-2-1-1))

*Use anywhere between 65-75% of 1RM Front Squat

WORKOUT

3 Rounds:

20/16 Cal Bike

12 Pull Ups

400m Run

12 Pull Ups

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WORKOUT

EMOM 28 min (7 Rounds)

Min 1) *Double Under / / Jump Rope

Min 2) *Ring Push Up

Min 3) 10 Hang Power Snatch *

Min 4) 10 Front Rack Lunges in place (Forward or back) 

*You choose reps / weight 

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SKILL

10 min Coach Led Bar Muscle Up Review

WOD

For Time

“The LFCF Chipper”

*Last tested 02/02/2022

50/40 Echo Bike Cal

40 Thruster 75/55

30 Toes to bar

20 Burpee Box Jump Over / or / Step over 24/20”

10 Bar Muscle Ups / or / BMU variation/progression

20 Burpee Box Jump Over / or / Step over 24/20”

30 Toes to bar

40 Thruster 75/55

50/40 Echo Bike Cal

Target Time: 23 Min

Time Cap: 30 Min

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CONDITIONING

For time:

80/60 Cal Row

WORKOUT

EMOM 20

2 Clean (power or squat) @ 65+% of 1RM

*stay below 85%

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WORKOUT

AMRAP 15

5 Pull Ups

10 Push Ups

15 Air Squat

50ft bodyweight walking lunge

POST WOD STRENGTH

Pause Push or Split Jerk 7x2 @65-75% of 1RM

*Maintain a 2 sec hold in receiving position

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WORKOUT

For Time:

500m Row

75 Wall Ball 20/14

25 Burpee Pull Up

Rest 5-10 min (ish)

Part 2)

30 Box Jump Over 24/20”

30 Hand Release Push Up / / SHSPU

15 DB Power Cleans (2x50/35#)

20 DB Box Step Over

20 Hand Release Push Up / / SHSPU

15 DB Power Cleans (2x50/35#)

10 Burpee Box Jump Over

10 Hand Release Push Up / / SHSPU

15 DB Power Cleans (2x50/35#)

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STRENGTH

PART 1)

Shoulder Press

6x2 @ 80+% of 1RM

PART 2)

Every 90sec for 5 Rounds (7:30)

*Kipping or Strict Pull Ups / / Or a pull up variation

*You choose the reps!

WORKOUT

“Annie”

50-40-30-20-10

Sit Ups

Double Unders

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WORKOUT

AMRAP 10

200m Run

15/12 Cal Echo Bike

50ft DB Walking Lunge (DB’s held at your side) 2x50/35#

Rest 5 Min

AMRAP 10

15 Box Jumps 24/20”

10 Power Snatch 75/55#

200m Run

Rest 2 Min

In 8 minutes Find a 1RM Power or Squat Snatch

*AKA Build to the heaviest weight you feel comfortable lifting today!

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CONDITIONING

Every 6 min for 18 min (3 rounds)

50/40 Cal Row

*Each set for time!

WORKOUT

“Fran”

*Last tested 04/01/2022

21-15-9

Thruster 95/65

Pull Ups

*10 Min time cap

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STRENGTH

Part 1)

5 sets:

2 Position Clean (above knee + floor) + 2 Push Jerks

Set 1: @ 65% of 1RM C&J

Set 2: @ 65% of 1RM C&J

Set 3: @ 70% of 1RM C&J

Set 4: @ 70% of 1RM C&J

Set 5: @ 75% of 1RM C&J

Part 2)

Clean Pulls

5x5 @ 85% of 1RM Clean

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CORE WORKOUT

AMRAP 12

40 Ab Mat Sit Ups

30 Alt. Supermans

20 Hanging Knee Raises

:10+ L Sit Hold

1 Min Plank

SQUAT WARM UP

2 Rounds:

10/10 Single Leg Split Squat

:15/:15 Coppenhagen Plank (Foot on bench)

10 Banded Glute Bridge

1 Min Squat Hold

STRENGTH

Back Squat

6x2 @ 80% of 1RM

(This is week 2 of our squat cycle / / week 1 = 5x3 @75% on 11/29/22)

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WORKOUT

2 Sets:

*Start a new set at 16:00 min

*Target sub 12 min

20 Pull Ups / / Chest to Bar Pull Ups

30 Clean & Jerks 95/65

20 Lateral Burpee Over Bar

30 Front Squats 95/65

20 Pull Ups / / Chest to Bar pull ups

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STRENGTH

EMOM 10

2 Bench Press @ 75+% of 1RM

(Stay Below 85% of 1RM)

WORKOUT

Every 2 Min for 24 Min (6 Rounds)

*Start a new set every 2 min

*Alternate Between “Set 1” and “Set 2” for 24 min (6 Rounds Total)

Set 1:

15 DB Thruster 35/25#

50 Double Under / / 100 Single Unders

Set 2:

15 KB Swing 53/35

15/10 Hand Release Push Up / / Strict Handstand Push Up

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PART 1)

“The Joker”

10-9-8-7-6-5-4-3-2-1

Deadlift 225/155

1-2-3-4-5-6-7-8-9-10

Toes To Bar

*12 Min Cap

Part 2)

Evert 4 min for 16 min (4 Rounds)

40/32 Cal Row

*3 min Cap

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SNATCH DAY WARM UP

EMOM 5

2 Reps Empty Bar 3 Position Snatch

(High thing, Knee, and Shin)

EMOM 5

3 Empty bar Snatch Push Press (Behind the neck) + 3 Overhead Pause (2 sec) Squats

WORKOUT

EMOM 20

2 Power (or Squat Snatch)

*Choose a weight you can sustain for all 40 reps

*Aim to use the same weight for whole EMOM (or Between 5%)

*Ideally around 60-70& of 1RM

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