OUR WORKOUTS

SKILL

*10+ min coach led shoulder stability + mobility

STRENGTH

Part 1:

AMRAP 12

1 Min KB Farmers Carry (walking, in 50ft increments)

:10 L Sit

:20 Handstand Hold

:30/:30 Side Plank

Part 2:

3 Rounds:

50/50ft Single Arm Overhead DB Carry

50/50ft Single Arm DB suitcase carry

:30 Hollow Hold / / Tuck hold

:30 Active Hang on Pull Up bar (scale to max time in active hang if :30 isn’t achievable)

STRENGTH

Spend 15 min building to a heavy 1 Rep Deadlift!

*control your descent to prevent “drops”

WORKOUT

2 Rounds:

20 Deadlifts 225/155

50 Double Unders

20 Toes to Bar

50 Double Unders

20 DB Bench Press (2x50/35)

50 Double Unders

20 DB Push Press (2x50/35)

50 Double Unders

*Rest 3 Min Between Rounds

*Target sub 8 min rounds

*24 Min Overall Time Cap

STRENGTH

Back Squat

Every 2 Min for 12 Min (6 Rounds)

3 Back Squats @ 80% of 1RM

WORKOUT

Last Retests: 12/1/2021 & 2/16/2021 & 4/28/2021

For Time:

40/30 Cal Echo Bike

20 Bar Facing Burpee

30 Hang Power Clean 135/95

20 Bar Facing Burpee

40/30 Cal Echo Bike

*13 Min Time Cap

STRENGTH

EMOM 9 (3 Rounds)

Min 1: Ring Dip

Min 2: L Sit

Min 3: Handstand Hold / / Handstand Walk Practice

*Choose the reps / duration to build your capacity in each movement!

WORKOUT

AMRAP 18

500/400m Row

30 Ab Mat Sit Ups

30 V Ups

20 Hand Release Push Ups

20 Handstand Push Ups / / or Variation

100 Double Unders 

WORKOUT

3 Rounds:

21/16 Cal Echo Bike

15 Toes To Bar

9 Overhead Squats 95/65

Directly Into…

3 Rounds:

21/16 Cal Echo Bike

15 Pull Ups

9 Thruster 95/65

*25 Min Cap

DANIEL GOING AWAY WOD “Jerry”

For Time:

1 Mile Run 

2000m Row

1 Mile Row

CASH OUT:

TBA :)

HEAVY DAY

Part 1:

Deadlift

5-3-1-7-7-7-7

5 Reps @ 65% of 1RM

3 Reps @ 75%

1 Rep @ 85%

7 Reps @ 70%

7 Reps @ 70%

7 Reps @ 70%

7 Reps @ 70%

Part 2:

Front Squat

5-3-1-7-7-7-7

5 Reps @ 65% of 1RM

3 Reps @ 75%

1 Rep @ 85%

7 Reps @ 70%

7 Reps @ 70%

7 Reps @ 70%

7 Reps @ 70%

WORKOUT

Part 1)

“Warm Up Workout”

21-15-9

KB Swing 53/35

Push Press 75/55

*5 Min Time Cap

Part 2)

2 Rounds:

30 Wall Ball 20/14

20 Pull Ups / / Variation

10 DB Devils Press (2x50/35)

30 Wall Ball 20/14

20 Pull Ups / / Variation

10 Alt. DB Front Rack Lunges (2x50/35)

*23 Min Time Cap

STRENGTH

“Shoulder Stamina”

E90Sec for 7 Sets:

5 Shoulder Press @ 65-75% of 1RM

WORKOUT

Part 1: AMRAP 8

10 Bench Press 135/95

20/16 Cal Row

REST 2 MIN B/T Parts

Part 2: AMRAP 8

20 V Up

200m Run

STRENGTH (30 min)

5 sets:

4 Tempo Sumo Deadlifts

(Fast Up / 3 sec SLOW descent to floor)

Start Moderate and build over the 5 sets

*maintain perfect technique

*make these hard because of proper breath work, proper tension, and a slow tempo - the weight should not be heavy compared to your conventional deadlift)

*Between each set of sumo deadlifts (during your “test” :)

Perform:

5/5 slow tempo split squats (use weight but keep a SLOW tempo descent)

:10 L Sit / / or Variation

:10-:30 Chin Over Bar Hold

WORKOUT

EMOM 10

“Sprint Intervals”

10/8 Echo Bike Cals

*complete Cals in less than :30 each round

*scale calories to achieve this^

WORKOUT

EMOM 28 (7 Rounds)

Alt. Between…

Min 1) 10 DB Thruster*

Min 2) :30 Jump Rope

Min 3) 5 DB Devils Press*

Min 4) *Rope Climb / / Pull Up Variation

*you choose the weight DB’s

*use same DB’s for both movements

*choose the reps & variation rope climb

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

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)

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.

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)

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

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

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) 

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!

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