our workouts

CONDITIONING

EVERY 3 MIN for 15 MIN (5 Rounds)

10+ Toes to Bar

200m Run

STRENGTH

Bench Press 8x2 @75-80% of 1RM

CASH OUT

Max Reps Strict Pull Ups in 2 min

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Part 1)

5 Rounds, Max Reps (Fight Gone Bad Style)

Min 1) Max Cal Echo Bike

Min 2) Max Cal Row

Min 3) Double Under

Min 4) Rest

Part 2)

12 Days of Christmas Workout

1 - Sandbag Over the Shoulder 150/100

2 - Single Arm Devils Press 50/35

3 - Lateral Burpee Over DB

4 - Single Arm DB Thruster 50/35

5 - Pull Ups

6 - Hand Release Push Up

7 - V Up

8 - Squat Holding Slam Ball 30/20)

9 - Alt. DB Snatch 50/35

10 - Hanging Knee Raise

11 - Med Ball Clean 30/20

12 - Ball Slams 30/20

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SNATCH DAY (REPEAT)

*From 11/30/22

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 within 5%)

*Ideally around 60-70& of 1RM

*For folks doing this is a second time, aim to use 5-10% heavier than last time!

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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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