OUR WORKOUTS

STRENGTH

Part 1:

6x3 Front Squat @ 75% of 1RM

Part 2:

6x3 Shoulder Press @ 75-80% of 1RM

*If you did the strength session on 03/14 aim for 80%

WORKOUT

Part 1) Jump Rope Drills / Warm Up

Part 2) Tabata Double Under (4min of :20 on /:10 off)

Part 3) Tabata Pull Ups / / strict or kipping (4min of :20 on /:10 off)

WORKOUT

PART 1)

3 Rounds:

10 Deadlift 205/140

200m Run

10 DB Push press (2x50/35)

200m Run

PART 2:

AMRAP 7

5 Hang Power Snatch 95/65

30 Double Under / / 60 Single Under

10 Push Jerk 95/65

5 Burpee over bar

CASH OUT / / FINISHER

Max Reps in 6 min:

50/40 Cal Bike

Max Reps Wall Balls 30/20 (heavy ball)

PARTNER WORKOUT

*YGIG

*Teams of 2

*Alt. after a FULL round!

AMRAP 30

100ft Shuttle Run (25ft increments)

30 Air Squats to Target

20 Push Ups / / 10 SHSPU

10 Pull Ups

HEAVY DAY

PART 1)

6x3 Back Squat @ 75% of 1RM

PART 2)

6x3 Push Jerk @ 75% of 1RM

STRENGTH

Part 1)

4 Rounds For Quality:

5/5 Single DB Bent Over Row (heavy)

10 Banded Chin Ups (use a band that allows 2 or less sets)

10 Snow Angels

Part 2) “Skill Workout”

3 Rounds For Fun:

10 Ring Dip

200m Run

10 Toes To Bar

200m Run

*14 Min Cap

WORKOUT

For Time:

3000m Row!

STRENGTH

PART 1)

Every 90 sec for 6 Rounds

3 Shoulder Press @ 75% of 1RM

PART 2)

Every 90 sec for 6 Rounds

3 Bench Press @ 75% of 1RM

WORKOUT

AMRAP 12

3/3, 6/6, 9/9 etc… adding 3 reps

Pull Up

Push Up

*10 step back Lunges in place after each round

STRENGTH

AMRAP 10

:30 Active Hang from Pull Up Bar

:20/:20 Side Plank

20 Hanging Knee Raise

20 Superman’s

20 Hollow Rocks

:10 L Sit Hold

SKILL

Part 1) Jump Rope Drills / Warm Up

Part 2) Tabata Double Under (4min of :20 on /:10 off)

WORKOUT

LFCF Benchmark “Death Race”

5 Rounds:

15/10 Cal Bike

10 Burpee

*Target sub 8 min

*10 min cap

WORKOUT

PART 1)

For Time:

7-6-5-4-3-2-1

Front Squat 165/115

Burpee Over Bar

REST as needed

Part 2)

“The Chief”

5 sets of:

AMRAP 3 Min

3 Power Clean 135/95

6 Push Up

9 Air Squat

Rest 1 Min B/t Sets…

SKILL

Part 1:

Review of Rope Climb Technique and Wrap Style

Part 2:

AMRAP 7 “For Quality”

2 Wall Walks

4 Shuttle Runs (1 shuttle run = 50ft run)

1 Rope Climb / / Variation / / Rope Pull To Stand

WORKOUT

AMRAP 10

3/3, 6/6, 9/9, etc… adding 3 reps each round

Strict HSPU

Strict Pull Up

Cal Bike

HEAVY DAY

Part 1)

5 Sets of:

1 Clean Lift Off + 1 Clean Pull + 2 Power Cleans

*the Power Cleans do not need to be ‘TnG’

*rest 1-2 b/t sets

Set 1: 60% of 1RM Clean

Set 2: 65%

Set 3: 70%

Set 4: 75%

Set 5: 80%

Part 2)

Push / or / Split jerk

(9 Sets)

3x3 @ 70% of 1RM Jerk

3x2 @ 75%

3x1 @ 80+%

STRENGTH / / STABILITY

For Quality 3 Rounds: (20min)

5/5 Single Leg DB Deadlifts (2 DB’s)

10/10 Single Leg Split Squat (add DB/KB as needed)

:15/:15 Copenhagen Plank

10/10 Box Step Downs slow descent / / Scale Up to pistol squat as needed!

WORKOUT

5 Rounds:

15/12 Cal Echo Bike

15 Overhead Squat 95/65

*Scale to Front squats as needed!

STRENGTH

Take 15 min to find a 1RM Shoulder Press

WORKOUT

PARTNER AMRAP 24

*Teams of 2

*YGIG style

*Alternate after FULL round!

16 Toes to Bar

18 Alt. DB Snatchea 50/35

200m Run 

WORKOUT

EMOM 28 (7 Rounds)

Alt. B/T…

Min 1) *Sandbag Ground to Over Shoulder 150/100

Min 2) :30 Double Under / / Singles

Min 3) 3 Bench Press @ “heavy” weight (around 80% of 1RM)

Min 4) :30 Air Squat

WORKOUT

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

WORKOUT

EMOM 30 (5 Rounds)

Min 1: 15/12 Cal Row (or :45 sec of work)

Min 2: 10 DB Front Squats (2x50/35)

Min 3: 12/9 Cal Bike (or :45 sec of work)

Min 4: 10 DB Push Press (2x50/35)

Min 5: :30 sec of Jump Rope / / Double or Singles

Min 6: 10 DB Ground to Overhead (2x50/35)

STRENGTH

3 Rounds For Quality:

:10 L Sit

:30/:30 Side Plank

*Toes to Rings (you choose the reps)

30 Ab Mat Sit Ups

WORKOUT

30-20-10

Back Squat 95/65 (off the rack)

400m Run

Into..

30-20-10

Push Press 95/65 (off the rack)

500/400m Row

WARM UP WORKOUT

AMRAP 5

100ft KB Farmers Carry (2x53/35)

5 Wall Walk

STRENGTH

For Quality / / Capacity Builder (15 min Cap)

1-2-3-4-5-6-7-8-9-10

Deadlift 225/155 (no dropping today)

DB Bench Press (2x50/35)

WORKOUT

AMRAP 8

6 SHSPU / / or HSPU Variation

9 KB Swings 53/35

12 Box Jump Over 24/20”

STRENGTH

Every 30 Seconds for 10 min

*Pull Ups / Chest to bar

*You choose the reps!

WORKOUT

EMOM 12 Min (4 Rounds)

Alt. B/T…

Min 1) *Power Snatch 95/65

Min 2) *Front Rack Lunges (in place) 95/65

Min 3) :45 Double Under / or / UBK Single Unders

*choose your own reps!

*since this is a shorter capacity builder, aim for higher reps each minute.

WORKOUT

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups

10 shuttle runs (1 rep = 50 ft)

*Add 5 burpee pull-ups after each round.

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

WORKOUT

AMRAP 23

23/17 Cal Row

23/17 Cal Bike

400m Run

23 Alt. Box Step Ups 24/20”

23 Ab Mat Sit Ups

POST WOD STABILITY

3 Rounds For Quality:

:20 Handstand Hold

:30 Active Hang

:40 Plank

:30/:30 Side Plank

:20 Hollow Hold