OUR WORKOUTS

SKILL

Every 90 Sec for 14min 30sec (3 Rounds)

Alternate between…

A) *Shoulder Taps in handstand or wall facing / / Pike walks around box / / Handstand Walk
B) :20 Hollow Hold + 10 Hollow Rocks
C) *Box Step Downs / / Single Leg Squat Progressions

WORKOUT

EMOM 16 (4 Rounds)

Alternate between…
Min 1) 50ft Front Rack DB lunges (2x50/35)
Min 2) 15/12 Cal Row
Min 3) 20 SL V Ups + 2 Wall Walks
Min 4) :30 Double Under / / Jump Rope

PARTNER WORKOUT
*Teams of 2, YGIG Style, Split reps however!
AMRAP 20
50 Toes To Bar / Or Variation
40 Power Snatch 75/55
30 Overhead Squat 75/55
20 Lateral Burpees Over Bar

*TARGET: 3+ Rounds!

REST 5 MIN

Then…

Spend 10 min building to a heavy single snatch rep for the day! Can be power or squat, and does not need to be a new PR!

PARTNER WORKOUT
*originally programmed 12/27/25

*Teams of 2

“The 2.0 Gauntlet”

Part 1) 0:00-10:00

AMRAP 10

Max Reps BBJO 24/20” (YGIG Style)

REST 5 MIN (10:00-15:00)

Part 2) 15:00-25:00

AMRAP 10

*Partners Alternate after each movement!

10 Push Press

10 Pull Ups

10 Front Squats

RX=115/85

REST 5 MIN (25:00-30:00)

Part 3) 30:00-40:00

AMRAP 10

BUY IN: 50/40 Cal Echo Bike

Max reps in remaining time of squat clean thrusters 155/105

CORE WORKOUT
AMRAP 12 (For Quality) Target 3+ rounds

:30+ Ring plank
:20+ Sandbag BearHug Carry (start light, and build over the rounds) *walk in 25ft increments for :20+ seconds
:15/:15 Double KB or DB “one up / one down” Hold *One DB/KB in front rack and the other held overhead.
:20/:20+ Side Plank
*Rest as needed between movements!

STRENGTH

Back Squats (9 total working sets)

3 Rounds:
5 Reps @ 60% of 1RM
3 Reps @ 70%
1 Rep @ 80%

Aim for a new set every :90 sec ish!

SKILL
-Review SHSPU, and BMU Progressions!

WORKOUT

“Capacity Check In”

EMOM 24 (6 Rounds)
Alternate between…

Min 1) *Bar Muscle Up / / Variation
min 2) :30 Sec Double Under / / Jump Rope
min 3) *Deadlift 225/155
min 4) *Strict HSPU / / Double KB or DB Strict Press

*For athletes who have capacity in each movement, use this workout as a way to check in on your capacity by pushing the reps near your threshold each round.
*For athletes building capacity in some of these movements, choose lower reps and more difficult progressions if possible!
*Regardless, aim for numbers that are sustainable for all 6 rounds!

THE LFCF TRIATHLON

15 Min Max Distance Row

15 Min Max Distance Echo Bike

15 Min Max Distance Run

*score will be total meters on the rower, calories on the bike, and meters on the run (aim to run a combination of 800’s,400’s and 200’s — or using wearable to track distance works too!

CORE WORKOUT
For Time:
75 Toes to Rings / / T2B / / Variation
*every time you come off the rings or bar, perform 10 “penalty” DB Bench press reps @ (2x50/35)

MAIN WORKOUT

4 Rounds:

8 Front Squats 155/105
150m Run
16 Alt. DB Lunges (step back, in place) 2x50/35 (DB’s held at sides)
150m Run

*17 Min Cap

STRENGTH

Every 90 sec for 6 sets!
1 Snatch Deadlift + 1 Low Hang Snatch + 1 Snatch (Power or squat)
*Start first set at 60% of 1RM and build as able
*Does not need to be touch and go!

WORKOUT

EMOM 15
2 Power or Squat Snatch*

*use the heaviest weight you can sustain for the 15 minutes!

PARTNER WORKOUT

Part 1)

*Teams of 2, YGIG style for all movements

AMRAP 15

10 Shuttle Runs (25ft + 25ft =1)
80 Wall Balls 20/14
10 Shuttle Runs
40/32 Cal Echo Bike

Part 2)

PARTNER WORKOUT

2 Sets EACH (4 total)

4-3-2
Deadlift 315/215 (heavy!)
30ft HS Walk / / 4 Wall Walks / / After each round

*Partners alternate after each set (NOT, after every round)
*aim for less than 4 min of work per set
*18 min cap

WORKOUT (retest from 04/16/2026)

For Time:
30 V Ups
30 Toes To Bar
30 Ab Mat Sit Ups

800m Run

30 Ab mat Sit Ups
30 Toes to Bar
30 V Ups

800m Run

30 V Ups
30 Toes To Bar
30 Ab Mat Sit Ups

*24 Min Time Cap

**POST WOD STRENGTH
7x1 Shoulder Press @ 85-90% of 1RM!
New set every 90 sec - 2 min ish!

SKILL

-Rope Climb Technique
-Barbell Cycling Technique

PARTNER WORKOUT

*Teams of 2, YGIG Style, Split Reps evenly if possible!

AMRAP 20

4 Rope Climb / / Pull Ups / / Variation Be easy on your upper body if you’re still sore from Murph!

30 Clean & Jerk 95/65

30 Lateral Burpee Over Bar

30 Thruster 95/65

STRENGTH (PART 1)

Every 2 Min for 14 Min (7 Sets)
2 Overhead Squats*
*start light and build over the 7 sets to a moderate to heavy weight!

STRENGTH (PART 2)

Every 2 Min for 14 Min (7 sets)
1 Deadlift @ 90% of 1RM

WORKOUT

“Murph Recovery Day”
2000/1600m Row
100 Burpees
100/80 Echo Bike Calories

*35 Min Cap

“MURPH”

Today, we take on the Hero workout Murph in memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005.

For time:

1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

Partition the pull-ups, push-ups, and air squats as desired. If you’ve got a 14/20-lb vest or body armor, wear it!

*we have two classes available, 730am & 9am! Make sure to enroll via Pike13!

SATURDAY PARTNER WORKOUT

*Teams of 2, YGIG, Only one partner works at a time!
*Split reps evenly if possible!

PART 1)
3 Rounds:
50/40 Cal Row
80 V Ups / / Alt. SL V Ups

PART 2)
3 Rounds:
80 Alt. DB Snatch 50/35
40 Lateral Burpee over DB

PART 3)
3 Rounds:
40 Single Arm Hang DB Clean & Jerk
8 Wall Walks / / Variation

*32 Min Time Cap

WORKOUT

EMOM 20

Alternate between…

Min 1) :30 Crossover Singles or doubles / / Jump rope

Min 2) 5 Bench Press @ 70% of 1RM

Min 3) 5+ Sandbag Bearhug Squats 150/100

Min 4) REST

*Rest / Set Up 5 Min

POST WORKOUT STRENGTH

10 Min to find a heavy 3 Rep Back Squat!

*go off of feel and use this time to build up to the heaviest set of 3 you feel comfortable lifting!

STABILITY

EMOM 12 (3 Rounds)

Alternate between…

Min 1) 5+ Nordic Curls / / Variation

Min 2) 10+ Alt. DB Front Rack Lunge (In place, slow tempo descents, Moderate weight!)

Min 3) 5+ Cossack Squats (weighted and slow tempo if possible!)

Min 4) 10+ Sec L Sit Hold / / Variation

WORKOUT

5 Rounds:

4 Deadlift @ 80% of 1RM

400m Run

*Deadlifts should feel heavy, and DO NOT need to be unbroken

*Ideally, the run is a recovery jog pace!

*20 Min Cap

WORKOUT

3 min work / 3 min rest (6 Rounds / / 36 Min)

Odd Rounds (1,3,5)

15 Power Cleans 135/95

15 Strict HSPU / / Push Press 135/95

Max Rep in remaining time of Front Squats 135/95

Even Rounds (2,4,6)

25/20 Cal Echo Bike (2 min cap)

Max Rep in remaining time of Toes to Bar / / Variation / / V Ups (if Your hands are beat up!)

STRENGTH / / CAPACITY BUILDER

AMRAP 15 (For Quality)

5/5 Single Arm 90/90 Press (on X-over sym)

10-20 DB Push Ups (Hands on DB Handles)* You choose the reps!

25ft/25ft DB / or / KB Overhead Walk

*Rest 30 sec between rounds

*Add a slow tempo on push up if able!

WORKOUT

For Time: (Reference WOD 05/06/2026)

4 Rounds:

400m Run

30 Pull Ups / / C2B / / Variation

*22 Min Time Cap

SATURDAY PARTNER GAUNTLET

*Teams of 2!

AMRAP 35 Min!

150 Alt DB Snatch 50/35 (YGIG Style — 75 reps each, only one partner works at a time)

Into…

20 Rounds (10 Rounds each, alternate FULL rounds)

5 Pull Ups / C2B / Variation

5 Toes to Bar

15 Air Squats

Into…

AMRAP In remaining time: (Split reps evenly!)

4 Squat Cleans 185/125 (heavy!)

8 Synchro lateral burpees over the bar

*goal is to spend 7 min or less on the last AMRAP!