OUR WORKOUTS

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Bench Press, 115/75 lbs

Toes-to-bar

Right into…

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Front Squat, 115/75 lbs

Push Press, 115/75 lbs

21 Min Cap

SKILL

15 min Bar Muscle Up practice + EMOM

WORKOUT

”The Ghost”

6 rounds, 1 min per station, for max reps of:

Row Calorie

Burpee

Double Under

Rest 1 min

HERO WORKOUT “THE CHIEF”

5 Sets:

AMRAP 3

3 Power Clean 135/95

6 Push Up

9 Air Squat

REST 1 MIN BETWEEN SETS

LFCF BENCHMARK

”Death Wish”

*Last tested 9/03/21 + 12/03/2021

For Time:

21-15-9

Hang Power Snatch 95/65

Lateral Burpee Over Bar

21-15-9

Thruster 95/65

Pull Up

21-15-9

Power Clean 95/65

Push Up

25 Min Cap

PARTNER WORKOUT

*Teams of 2 

*YGIG (aim to split reps evenly)

AMRAP 18

100/80 Cal Row

100 Burpee

REST 4 MIN

AMRAP 18

100 Wall Ball 20/14

100 KB Swings 53/35

AMRAP 15 (For Quality)

10/10 Single Leg Split Squats (add weight as needed)

10 Sumo Deadlift (moderate load)

10 Alt. Goblet Cossack Squat

1 Min Plank

STRENGTH

EMOM 10

4 Alt. Step Back Lunges (You choose the weight)

CompTrain SpinDrift

500/400m Row

30 Push Press 95/65

100 Double Unders

500/400m Row

30 Front Squat 95/65

100 Double Unders

500/400m Row

30 Thrusters 95/65

100 Double Unders

Murph Recovery Workout

5 Rounds:

1000m Echo Bike

15 Deadlift 185/125

30 Ab-Mat Sit Ups

*22 Min Time Cap

Part 1)

4 Rounds:

50ft Single Arm DB Overhead Lunge 50/35

10 Alt. Single DB Devils Press 50/35

Part 2)

AMRAP 12

10/10 Single Arm DB Thruster 50/35

40 Double Under

20 Alt. DB Snatch 50/35

40 Double Under

*Rest as needed between Part 1 & Part 2

“Are We There Yet?”

*No rest between AMRAPS :)

AMRAP 10

20 DB Push Press 35/25 (light/mod)

20/15 Cal Row

AMRAP 10

20 Push Up

200m Run

AMRAP 10

10 Strict Pull Up

15/12 Cal Bike

SKILL

10 Minute Lat Activation + Bar Muscle Up Progressions

STRENGTH

Every 1:30 for 7 Rounds (Aka 10:30)

Bar Muscle Capacity Builder / Progression Practice 

WOD

EMOM 10

2 Power (or Squat) Snatch @ 75+% of 1RM

“Up Hill Both Ways”

*last performed 09/07/21 & 05/27/21 & 04/07/21 & 02/16/2022

For Time:

2000m Row

4000m Echo Bike

800m Run

1000m Row

2000m Echo Bike

400m Run

*36 Min Time Cap

*Sub 28 Min Target

WOD

“The Gauntlet”

Part 1) 0:00-1:00

Max Cal Echo Bike

1:00-5:00 REST

Part 2) 5:00-15:00

For Time:

15-12–9-6

Push Press 115/80

Toes To Bar

Part 3) 15:00-22:00

AMRAP 7

6 Bar Facing Burpee

9 Hang Power Cleans 115/80

12 Front Squats 115/80

Part 4) 22:00-32:00

Find a 1RM Power or Squat Clean!

STRENGTH

EMOM 10

4 Alt. Back Step Lunges 

*heavier than last week!

WOD

”Half Murph”

800m Run

50 Pull Ups

100 Push Ups

150 Air Squats

800m Run

*Partition reps anyway!

*20 Min time cap!

WOD

CompTrain’s “Fight Club”

3 Rounds:

1 Min Max Thruster 95/65

1 Min Max Power Clean 95/65

1 Min Max Box Jump Over 24/20”

1 Min Max Pull Ups

1 Min Max Echo Bike Cals

1 min rest

WOD

3 Rounds:

400m Run

40 Ab Mat Sit ups

500/400m Row

40 Single Leg V Ups

30/25 Cal Bike

40 Knees to Elbows

*40 min cap!

STRENGTH

Every 2 min for 12 min (6 rounds)

3 Tempo Overhead or Front Squat @ 65%-75% of 1RM (3 sec down, 2 sec at bottom, 1 sec up)

WOD

“Rowing Nancy”

5 Rounds

400m Row

15 Overhead Squats 95/65

17 min time cap

“Heavy Day”

Deadlift

Set 1: 5 reps @ 60% of 1-RM

Set 2: 3 reps @ 75%

Set 3: 1 rep @ 80-85%

Set 4: 7 reps @ 70%

Set 5: 7 reps @ 70%

Set 6: 7 reps @ 70%

Set 7: 7 reps @ 70%

Shoulder Press

Set 1: 5 reps @ 60% of 1-RM

Set 2: 3 reps @ 75%

Set 3: 1 rep @ 80-85%

Set 4: 7 reps @ 70%

Set 5: 7 reps @ 70%

Set 6: 7 reps @ 70%

Set 7: 7 reps @ 70%

“Shoulder Stability AMRAP 10”

:30 HS Hold

:30 Active Hang

20/20 Kneeling Press (Light)

10/10 DB Bent over Row (heavy)

:20 L SIt

WOD

AMRAP 10

200m Run

10 Pull Up

15 Push Up

Rest 3 min

AMRAP 10

15/12 Cal Bike

20 KB Swings 53/35

30 Air Squats

STRENGTH

EMOM 10

4 Alt. Step back lunges (Back Rack)

WOD

30-20-10

Toes To Bar

3-2-1

Round of DT

DT= 12 DL + 9 HPC + PJ @ 135/95#

*Time Cap 16 Min