OUR WORKOUTS

WORKOUT

AMRAP 35

600m Run (400+200 Route)

30 Plate Ground to Overhead 45/35

40/32 Cal Echo Bike

100ft Walking Lunges

40/32 Cal Row

30 Air Squat

40/32 Cal Ski

30 Alt. Single Leg V Up

LFCF 12 Days of XMAS

1 Lateral Burpee over DB’s

2 DB Devils Press

3 DB Thruster

4 DB Hang Power Clean

5 DB Deadlifts

6 DB Push Ups

7 DB Push Press

8 DB Front Squats

9 Pull Ups

10 V Ups

11 Toes to Bar

12  Wall Walks / / or 2 Min Plank

RX= (2x35/25 DB’s)

FireBreathing Fitness Robot RX+=(2x50/35 DB’s)

WORKOUT

For Quality:

Today’s aim will be to maintain a heart rate in the zone 2 range for 45 minutes! (Around 65% of Max heart rate)

15 Min Ski / or / Run

15 Min Bike

15 Min Row

*Tomorrow, Saturday 12/21 WOD will be our Annual Hanukkah Workout (2024 Edition)

*40 Min Cap

8 Rounds:

8 Power Snatch 95/65

8 Overhead or Front Squat 95/65

8 Bar Facing Burpees

8 Strict HSPU / / or Push Press 95/65

8 Box Jump Overs 24/20”

8 Hang Power Cleans 95/65

8 Toes To Bar

8 Hand Release Push Ups

PARTNER WORKOUT

*Teams of 2

*YGIG Style

AMRAP 20

100/80 Cal Echo Bike

100 Hand Release Push Ups

300ft Walking Lunges 

Rest 5 Min

AMRAP 15

50 Burpee Box Step Up 24/20”

50 Strict Pull Ups

100 Russian KB Swings 70/53 (heavy)

STRENGTH

“Retest”

AMRAP 12 (For Quality)

9 Toes to Rings

:20/:20 Side planks

6 Toes to Bar

:20 Ring Planks

WORKOUT

4 Sets of: (3min work / 3min rest)

5 Back Squats @ 55-60% of 1RM (Moderate weight)

Max Cal Row in remaining time!

STRENGTH

EMOM 10

2 Power or Squat Snatch @ 65-80% of 1RM

*Build to over the 10 minutes as able!

SKILL

Bar Muscle Up Practice

WORKOUT

OPEN WORKOUT 16.3 

AMRAP 7

10 Power Snatch 75/55

3 Bar Muscle Ups

SKILL

*Rope Climb Review & Practice

WORKOUT

Every 90sec for 15 Min 

Alternative between:

A) 5+ Thrusters 115/85 

B) *Rope Climb / / or Varaition

*You choose the reps on rope climbs

*Thrusters should feel “heavy” but completed UBK

WARM UP

AMRAP 5

5 Jumping Pull UPS

10 Push UPS

15 V Ups

20 Crossover Singles

PARTNER WORKOUT

“Partner Style Randy”

*Teams of 2

*Split Reps evenly

For Time:

150 Power Snatches 75/55

*12 Min Cap

Part 2)

*Teams of 2

*YGIG Style

*Splits reps evenly

For Time:

50-40-30-20-10

Pull Ups

Front Squats 75/55

Cal Row

20 min Cap

WORKOUT

“The Pattern Is Full”

Part 1)

AMRAP 7

5 Hang Power Cleans 135/95

15 Air Squat

5 Push Jerks 135/95

15 Air Squat

Rest 3 MIN

Part 2)

Perform your completed rounds and reps from “part 1)” for time!

CASH OUT

AMRAP 10 FQ

16/12 Cal Row

10 Bar / / Ring Dips

16/12 Cal Ski

25/25ft Single DB overhead walk

WORKOUT

EMOM 28 (7 Rounds)

Min 1: 50ft Walking Lunge (add weight if needed)

Min 2: 3+ Sandbag over shoulder 150/100

Min 3: 5 Bench Press 65-70% of 1RM

Min 4: :30 Double Under / / Jump Rope

PARTNER WORKOUT

4 Sets Each (8 Total)

(Alternate working for 2 min, and resting for 2 min)

AMREPs 2 Min

:45 Max Reps Toes to Bar / / Variation

Max Cal Echo Bike in remaining time

REST 2 Min

POST WORKOUT STRENGTH

Back Squat (7 Total Sets)

4x3 @ 80% of 1RM

Into…

3x2 @ 85-87% of 1RM

*Aim to perform a new set every 2:30

STRENGTH (Part 1)

15 Min to Build up and find a 1RM Sumo Deadlift

*Most of us rarely lift heavy with this movement, so use this time to get familiar with proper positions and add weight off of feel!

STRENGTH (Part 2)

15 Min to find a 3RM Push Press

*build steadily over the 15 min to end with a proper 3RM

*this should take 7-10 building sets

CASH OUT

Every 90 sec for 5 sets

*Strict Pull Ups

*You choose the reps / / does not need to be UBK

WORKOUT

AMRAP 15

3 Bar Muscle Ups

6 Hang Squat Snatches 95/65

12 Burpees

WORKOUT

“This is not a drill”

For Time:

“Diane”

21-15-9

Deadlift 225/155

HSPU / / DB Push Press

Into…

“Karen”

150 Wall Balls 20/14

Into…

“Grace”

30 Clean & Jerks 135/95

*30 Min Cap

STRENGTH

AMRAP 14 (For quality)

12 Toes to Rings

:20/:20 Side Plank

8 Toes To Bar

50ft Sandbag bear hug carry (heavy)

WORKOUT

3 Rounds:

2 min Burpee Pull Ups

2 min Sandbag bear hug squat

2 min REST

WORKOUT

AMRAP 12

10 Bench Press 135/95

100 ft Walking Lunge (bodyweight)

REST 3 MIN BETWEEN PARTS:

AMRAP 12

10 Strict Pull Up

200m Run

CASH OUT

7 min Shoulder mobility

WORKOUT (“retest from 10/14/24)

EMOM 40

Alternate between…

Min 1) 15 Wall ball 20/14

Min 2) 12/9 Cal Ski

Min 3) 5+ BBJO 24/20”

Min 4) 10/8 Cal Echo Bike

CAPACITY BUILDER

4 Rounds For Quality

20 Alt. DB Snatch 50/35

50ft Overhead Walking Lunge 50/35

20 Toes to Bar

1 Min Rest between rounds

WORKOUT

5 Rounds:

500/400m Row

15 Overhead Squats 95/65

*18 Min Cap

STRENGTH

Every 2 min for 10 min (5 sets)

1 clean + 1 hang clean + 1 Jerk

*Squat or Power Cleans

*Aim to start first set at 60% of 1RM C&J

*Build steadily over the 5 sets if able

WORKOUT

EMOM 20

2 Clean & Jerks

*Aim to build your capacity at a moderate weight for all 40 reps

MAIN WORKOUT

AMRAP 7

3/3, 6/6, 9/9, etc. +3

Chest to Bar Pull Ups

Overhead Squats 115/85

PARTNER WORKOUT

*Teams of 2

*Alternate after each set of ”9-6-3”

3 Sets Each (6 total)

9-6-3

KB Swing 70/53

HSPU / / Push Press

*Scale HSPU reps down or use a variation that allows for UBK sets

*Target time: 2min 30sec per set

*18 Min Cap