our workouts

STRENGTH

Part 1) E90sec for 5 Rounds

3 Back Squats

Part 2) E90sec for 5 Rounds

3 Front Squats

Part 3) E90se for 5 Rounds

3 Overhead Squats

*choose your own weight for each set 

*stay below 70% of 1RM for all sets!

WORKOUTS

AMRAP 12

21/16 Cal Row

15 DB Thruster (2x35/25)

9 Burpee

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STRENGTH DAY

Part 1: Deadlift

8x2 @75-80% of 1RM

*Between each set perform 5 DB Sumo Deadlifts @ moderate weight (around 2x50/35’s)

*Rest as needed Between sets 

Part 2:

AMRAP 18 (For Quality)

*Rest as needed B/T exercises

*Not to be rushed through

*Aim for 3-5 Rounds in 18 min

5 STRICT Ring Dip / / Bar Dip (1-2sec pause @ top)

5/5 Kneeling Single Arm DB Shoulder Press

10/10 Single Arm DB Bent over Row (Heavy!)

5+ Strict CHIN Ups (scale up to L Pull Ups as needed)

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EMOM 40 (10 rounds)

Min 1) 15 Wall Ball 20/14

Min 2) :30 Double Under

Min 3) 15 KB Swing 53/35

Min 4) *Pull Ups

*choose your own reps/variation!

*aim to stay consistent on wall balls and KB swings, scale reps on jump rope and pull ups as needed.

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WORKOUT

*Retest from 2/20/2022

AMRAP 10

12 KB Front Rack Lunges in Place (2x53/35)

9 Strict HSPU / or / Variation

6 Burpee Box Jump Over 24/20”

Rest 5 Min

AMRAP 10

20/16 Cal Echo Bike

15 Toes To Bar

10 DB Bench Press (2x50/35)

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STRENGTH

For Quality:

EMOM 9

Min 1) *nordic curls

Min 2) :20/:20 side plank

Min 3) *L-sit

*you choose the reps and duration of hold!

WORKOUT

AMRAP 20

500m Row

20 V Ups

20 Ab Mat Sit Ups

400m Run

20 V Ups

20 Ab Mat Sit Ups

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WORKOUT

Part 1:

AMRAP 7

50ft KB Farmers Carry (heavy)

7 Ring Push Ups

Part 2:

EMOM 7

2 Power or Squat Snatches

*Start moderate, and build toward heavy (dont exceed 80% of 1RM)

Part 3:

3 Rounds:

40 Wall Ball 20/14

30 Alt. DB Snatch 50/35

400m Run

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STRENGTH

Part 1:

10 Min to Find a 1RM Push Press

Part 2:

Push Press 5x2 @ 80% of Today 1RM

WORKOUT

EMOM 16 (4 Rounds)

Min 1) 8 Alt. DB Step Back Lunges (DB’s held at side)

Min 2) 8 Hang DB Clean & Presses (same weight as lunges)

Min 3) 40 Crossover Single Unders / / Single Unders

Min 4) 8 DB Sumo Deadlifts (same weight) 

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STRENGTH

Part 1:

Back Squat “waves”

9 sets:

5 Reps @ 6 RPE

3 @ 7 RPE

1 @ 8 RPE

5 @ 6.5 RPE

3 @ 7.5 RPE

1 @ 8.5 RPE

5 @ 7 RPE

3 @ 8 RPE

1 @ 9 RPE

Part 2:

Bench Press

EMOM 7

5 Reps @ 50-60% of 1RM (or heavier than last week)

SKILL

Every 2 Min for 10 Min (5 Rounds)

*Bar Muscle Ups

*you choose the reps!

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WORKOUT

LFCF BENCHMARK “UP HILL BOTH WAYS”

For Time:

2000m Row

4000m Echo Bike

800m Run

1000m Row

2000m Echo Bike

400m Run

*32 Min Cap

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MURPH “Recovery” DAY

SHOULDER STABILITY

2 Rounds:

10 Banded High Pull

10 Banded Shoulder Press

10 Banded Pull Apart

10 90/90 Press (Crossover Sym.)

5/5 Banded Ext. Rotation (Crossover Sym.)

3 Rounds:

5/5 Single Arm DB Kneeling Press (mod. Weight)

10/10 Single Arm DB Bent Over Row (heavy)

HIP STABILITY

2 Rounds:

5/5 Single Leg Glute Bridge (foot on bench)

:20/:20 Copenhagen Plank

1 Min plank

3 Rounds:

5/5 Single Leg DB Deadlift (mod. Weight)

10/10 Single Leg Split Squat (mod. Weight)

5/5 ATG Squat (bodyweight)

WORKOUT

4 Rounds:

1 Min Max Reps V Ups

1 Min Max Reps Double Under

1 Min Max Reps Russian KB Swings (heavy!)

1 Min Rest

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WORKOUT

EMOM 28 (7 rounds)

Min 1: 5+ Burpee Box Jump Over 24/20”

Min 2: *Deadlift 225/155

Min 3: 12/9 Cal Row

Min 4: :30 Crossover / / Or Doubles / / Any Jump Rope Variation

*you choose the reps

*this workout is designed to be dialed up/down to your desired intensity level in lieu of Memorial Day “Murph”

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STABILITY

Hip + Shoulder Stability Circuit 

WORKOUT

AMRAP 10

400m Run

20 Toes To Bar / / Or Variation

AMRAP 10

10 Burpee Pull Ups

5 Shuttle Runs (50ft)

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STRENGTH

Part 1:

EMOM 7

5 Bench Press (50-60% of 1RM)

*should feel moderate/easy

*goal is to build your capacity with moderate weight / / anticipate very little rest!

Part 2:

Deadlift

5x2 @ 85% of 1RM

*take bar down with control :)

*No more than 2 min of rest b/t sets!

WORKOUT

5,000m Row TEST 

*25 Min Cap

*always a good fitness “check in”

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STRENGTH

Part 1:

EMOM 10

4 Front Squats

*choose a moderate weight - should not be above 60% of 1RM

*weight should stay the same for entire EMOM

*aim for 4-5/10 RPE

Part 2:

EMOM 10

4 Alt. Step Back Lunges

*use a light weight for these

*aim for 4-5/10 RPE

*weight stays the same for entire EMOM

WORKOUT

For Time:

21 SHSPU / / Variation

30 Double DB Snatch (2x35/25)

15 SHSPU / / Variation

30 Double DB Front Squats (2x35/25)

9 SHSPU / / Variation

30 Double DB Thrusters (2x35/25)

*12 min time cap 

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WORKOUT

EMOM 40

Alt. b/t…

Min 1: *Toes To Rings / / T2B

Min 2: :30 Double Under

Min 3: *Bag Over Shoulder 150/100

Min 4: 12/9 Cal Bike

*you choose the reps!

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STRENGTH

(20 min total including build up + completion)

Shoulder Press

*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 70%

*Set 5 – 5 reps @ 70%

*Set 6 – 5 reps @ 70%

*Set 7 – 5 reps @ 70%

WORKOUT

AMRAP 10

20 Ring Push Ups

30 Russian KB Swing 53/35

200m Run

AMRAP 10

20 Box Jump Step Down 24/20”

30 Pull Ups

200m Run

*No rest between amraps

*20 straight minutes of work :)

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Partner warm up “workout”

3 rounds:

20 Synchro air squat

20 Synchro Ab Mat sit up

200m Run

*10 min cap

STRENGTH

EMOM 7

2 “heavy” cleans (power or squat)

*you choose the weight

*start at a moderate weight & build over the 7 sets

WORKOUT

“Grettel”

10 Rounds:

3 Clean & Jerks 135/95

3 Bar Facing Burpees

*9 min time cap

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STRENGTH

Part 1)

Jerk (split or push)

7x2 @ 80-87% of 1RM

*New Set every 2 min

*add weight over the 7 sets, but aim to stay between 80-87% of 1RM

Part 2)

Overhead squat

5x5

*start your first set light, and finish with a moderate/heavy set of 5

*work proper positioning over heavy weight!

*use a squat rack!

Part 3)

Snatch Balance

7x2

*Start light and finish “heavy”

*use a squat rack!

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HEAVY DAY

Back Squat

Every 2 Min Perform the following sets (14 min)

Set 1: 3 Reps @ 65 %

Set 2: 2 Reps @ 75 %

Set 3: 1 Rep @ 80%

Set 4: 1 Rep @ 85%

Set 5: 1 Rep @ 90%

Set 6: 1 Rep @ 90+%

Set 7: 1 Rep @ 90+%

Shoulder Press

Every 2 Min Perform the following sets (14 min)

Set 1: 3 Reps @ 65 %

Set 2: 2 Reps @ 75 %

Set 3: 1 Rep @ 80%

Set 4: 1 Rep @ 85%

Set 5: 1 Rep @ 90%

Set 6: 1 Rep @ 90+%

Set 7: 1 Rep @ 90+%

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WORKOUT

EMOM 40 (10 Rounds)

Alt. B/T…

Min 1: 7 Burpee Box Jump Over 24/20”

Min 2: *Strict Pull Ups

Min 3: 10+ Alt. DB Snatch 50/35

Min 4: *Strict HSPU / / or Variation

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