OUR WORKOUTS

23’ OPEN CAPACITY BUILDER WORKOUT

EMOM 40 (10 Rounds)

Min 1) 14/11 Cal Row

Min 2) 14 Box jump over / step over 24/20”

Min 3) 7 Power Snatch 95/65

Min 4) 7 Bar Facing Burpee

SKILL

Coach Led Clean & Jerk Technique & Drills

WORKOUT

RESTEST FROM 08.09.22

15-12-9

Squat Clean 135/95

400m Run

Into…

21-15-9

Push Jerk 135/95

400m Run

24 min cap

CONDITIONING

50-40-30-20-10

Cal Bike (Ladies Cals 40-32-24-16-8)

*Rest 90 secs between each set

*First set should be easy and feel like a warm up

*Last set should be a sprint!

STRENGTH

Deadlift 7x1 @90-95% of 1RM

FIRST AMRAP OF 2023

AMRAP 20

20 Double Unders / / 40 Singles

23 Cal Row

20 Double Unders / / 40 Singles

23 Wall Ball 20/14

20 Double Unders / / 40 Singles

23 Pull Ups

20 Double Unders / / 40 Singles

23 Alt. DB Snatches 50/35

10 AM

LFCF Benchmark “death wish”

21-15-9

Hang power snatch 95/65

Lateral burpee over bar

21-15-9

Thruster

Pull Up

21-15-9

Power Clean

Push Up

11 AM

LFCF Benchmark “Death race”

5RFT

15/10 cal bike

10 burpees

12 PM

“Nancy”

5RFT

400 meter Run

15 Overhead Squats 95/65

1 PM

“Diane”

21-15-9

Deadlift 225/155

Handstand pushup

2 PM

“Annie” + “Jackie”

50-40-30-20-10

Double-Unders

Sit-Ups

Into…

1000 m Row

50 Thrusters 45/35

30 Pull Ups

3 PM

“Elizabeth”

21-15-9

Cleans 135/95

Ring Dips

4 PM

“The Joker”

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

Deadlift 225/155

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

Toes To Bar

*12 Min Cap

5 PM

LFCF Benchmark “Death row”

EMOM 20

Alt. Between…

Min 1) Max cal row

Min 2) Max burpee

6 PM

“Holleyman”

30 rounds for time:

5 Wall ball 20/14

3 Handstand pushups

1 Power clean 225/155

7 PM

AMRAP 12

50 Doubles

50ft Walking Lunge

200m Run

10 Push press 95/65

8 PM

“Linda”

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

Deadlift (1.5x BW)

Bench Press (1x BW)

Clean (.75x BW)

9 PM

Cindy EMOM 15

5 push ups

10 pull ups

15 air squats

10 PM

“Tumilson”

8 Rounds:

200m Run

11 DB Burpee Deadlift (2x60/40#)

WORKOUT

“12 Hours of Fitness Prep”

2 Rounds For Quality:

3 Min Row

1 Min Rest

3 Min Ab Mat Sit Up

1 Min Rest

3 Min Echo Bike

1 Min Rest

3 Min Air Squat

1 Min Rest

10 Min Coach Led Yoga Cool Down

Rest up and we’ll see you on New Years Eve!!

Capacity Builders

*Rest & Set up as needed between parts.

Part 1)

EMOM 5

Box Jump Over 24/20”

*You choose the reps, to build proficiency and capacity

*ensure you have some “rest” each interval

Part 2)

Every 90sec for 7:30 (5 rounds)

Strict HSPU / / Hs Hold / / Hs Walk

*You choose the reps, to build proficiency and capacity

*ensure you have some “rest” each interval

WORKOUT

Every 2:30 Min Begin a new interval until ALL Devils Press Have been completed :)

50ft Single Arm Overhead DB Walking 50/35 (scale to front rack IF needed)

30 Double Unders / / 60 Singles

40 Single Arm DB Devils Press 50/35

*aim to finish lunge and jump rope in less than 90 sec

*time cap is 15 min (6 intervals)

*experienced athletes should scale up the Devils press reps towards 50+ reps :)

*score today is total time

STABILITY

AMRAP 12 For Quality

5/5 Banded ClamShell (2 sec hold)

10 Banded Glute bridge (2 sec hold)

10/10 Single Legs Split Squats 

10/10 Single Leg DB Deadlifts

5 Tempo Pause Goblet Squats (3 sec hold @ bottom)

WORKOUT

EMOM 5 for 20 Min (4 sets)

Min 1) Max Reps Thruster 95/65

Min 2) Max Cals Echo Bike

Min 3) Max Bar Facing Burpees

REST 2 MIN

CONDITIONING

EVERY 3 MIN for 15 MIN (5 Rounds)

10+ Toes to Bar

200m Run

STRENGTH

Bench Press 8x2 @75-80% of 1RM

CASH OUT

Max Reps Strict Pull Ups in 2 min

Part 1)

5 Rounds, Max Reps (Fight Gone Bad Style)

Min 1) Max Cal Echo Bike

Min 2) Max Cal Row

Min 3) Double Under

Min 4) Rest

Part 2)

12 Days of Christmas Workout

1 - Sandbag Over the Shoulder 150/100

2 - Single Arm Devils Press 50/35

3 - Lateral Burpee Over DB

4 - Single Arm DB Thruster 50/35

5 - Pull Ups

6 - Hand Release Push Up

7 - V Up

8 - Squat Holding Slam Ball 30/20)

9 - Alt. DB Snatch 50/35

10 - Hanging Knee Raise

11 - Med Ball Clean 30/20

12 - Ball Slams 30/20

SNATCH DAY (REPEAT)

*From 11/30/22

WARM UP

EMOM 5

2 Reps Empty Bar 3 Position Snatch

(High thing, Knee, and Shin)

EMOM 5

3 Empty bar Snatch Push Press (Behind the neck) + 3 Overhead Pause (2 sec) Squats

WORKOUT

EMOM 20

2 Power (or Squat Snatch)

*Choose a weight you can sustain for all 40 reps

*Aim to use the same weight for whole EMOM (or within 5%)

*Ideally around 60-70& of 1RM

*For folks doing this is a second time, aim to use 5-10% heavier than last time!

STRENGTH

E2MOM 12 (6 Sets)

2 Shoulder Press @ 77-82% of 1RM

WORKOUT

30-20-10

Bench Press 95/65

Hand Release Push Ups

Into…

30-20-10

Front Rack Reverse Lunges 95/65

Cal Echo Bike (21-15-9 Cals for Ladies)

Time Cap: 20 Min

WORKOUT

EMOM 20 (5 Rounds)

Min 1) 15 Box Jump Over 24/20”

Min 2) 18 Wall Balls 20/16

Min 3) *Deadlift 225/155 (or moderate to heavy)

Min 4) Rest

*you choose the reps on todays deadlift to build your capacity!

Core Finisher:

AMRAP 9

15 Regular V Ups

20 Superman’s

:20/:20 Side Plank

:10+ L Sit Hold

:30 Active Hang from Pull Up bar

CONDITIONING

Every 3 Min for 18 min

Alternate between…

20/16 Cal Echo Bike

30/24 Cal Row

*Aim to work between 1:10-2:00 per interval

( IE. 0:00-3:00 = Bike cals, 3:00-6:00 = Row cals)

STRENGTH

Push or Split Jerk 7x2 @ 80% of 1RM

*Last performed 12/12 using a 2 sec pause, so today we’re going heavier than 12/12, and using a normal tempo!

MICF/LFCF Annual 8 days of Hanukkah WOD (Version 3.0)

(MICF Tent Inspired - 12.18.2020)

8 Rounds, 8 Movements, 8 Reps.

For Time:

8 Rounds:

8 Toes To Bar

8 Thrusters 75/55

8 Bar Facing Burpee

8 Pull Ups

8 Hang Power Clean & Jerks 75/55

8 Hand Release Push Ups

8 Single Leg Alt. V Ups

8 Box Jump Step Down 24/20”

*36 MIN TIME CAP

HAPPY HANUKKAH!!!!

PART 1)

AMRAP 10

10 Deadlift 225/155

30 Air Squat

PART 2)

5k Row

STRENGTH

E2MOM 12 (6 sets)

3 Front Squats (1 Tempo Front Squat (2-2-1-1) + 1 Front Squat + 1 Tempo Front Squat (2-2-1-1))

*Use anywhere between 65-75% of 1RM Front Squat

WORKOUT

3 Rounds:

20/16 Cal Bike

12 Pull Ups

400m Run

12 Pull Ups

WORKOUT

EMOM 28 min (7 Rounds)

Min 1) *Double Under / / Jump Rope

Min 2) *Ring Push Up

Min 3) 10 Hang Power Snatch *

Min 4) 10 Front Rack Lunges in place (Forward or back) 

*You choose reps / weight 

SKILL

10 min Coach Led Bar Muscle Up Review

WOD

For Time

“The LFCF Chipper”

*Last tested 02/02/2022

50/40 Echo Bike Cal

40 Thruster 75/55

30 Toes to bar

20 Burpee Box Jump Over / or / Step over 24/20”

10 Bar Muscle Ups / or / BMU variation/progression

20 Burpee Box Jump Over / or / Step over 24/20”

30 Toes to bar

40 Thruster 75/55

50/40 Echo Bike Cal

Target Time: 23 Min

Time Cap: 30 Min

CONDITIONING

For time:

80/60 Cal Row

WORKOUT

EMOM 20

2 Clean (power or squat) @ 65+% of 1RM

*stay below 85%