OUR WORKOUTS

WOD

“Carnage”

AMRAP 10

10 DB Bench Press 50/35

10 Pull Ups

Rest 5 min

AMRAP 10

10 Deadlift 225/155

30 Air Squats

SKILL

Clean Technique + Drills / / Build Up

WOD

EMOM 20

2 Power Cleans @ 75% of 1RM

STRENGTH

Shoulder Press 7x2 @ 75% of 1RM

WOD

30-20-10

Push Press 95/65

KB Swing 53/35

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

*Time Cap 13 Min 

STRENGTH

Back Squat 8 x 1 @ 85% of 1RM

WOD

LFCF Benchmark ”Death Row”

EMOM 20 

Alt. B/T…

Min 1) Max Cal Row

Min 2) Max Burpee

WOD

AMRAP 20

20 Toes to Bar

20 Box Jump Over 24/20”

20 Overhead Squat 75/55

20/15 Cal Row

20 Power snatch 75/55

20 Thruster 75/55

20 Burpee Over Bar

WOD

EMOM 30 (6 Rounds)

Alt. Between…

Min 1- *Strict Pull Up / or / Bar muscle up / Chest to Bar practice!

Min 2- 40 Double Under / :30 of practice!

Min 3- 8 Alt. Single DB Devils Press 50/35

Min 4- 50ft Walking Lunge (add weight as needed!)

Min 5- 12/9 Echo Bike Cal

STRENGTH DAY

Part 1:

Every 90sec for 15 min (10 rounds)

2 Squat Cleans @ 80% of 1RM Clean

Part 2:

EMOM 7

1 Clean Lift Off + 1 Clean Pull + 1 Power Clean (2 sec Pause in receiving position) @ 50% of 1RM Clean

FQ: Warm Up AMRAP 10

20 Tibialis Raises

20/20 Hip Flexor Curl

50ft Banded Side Step

50ft Banded monster walk

10 Banded Glute Bridge

WOD

”Cruise Control”

AMRAP 25

100 Double Unders / / 200 Singles

20 Weighted Box Step Ups 50/35# 20/16”

400m Run

500m Row

STRENGTH / / STABILITY

5 min Crossover Symmetry Shoulder Protocol

3 Rounds For Quality:

10/10 Single Arm DB Kneeling Press (light)

10/10 Single Arm DB Bent Over row (heavy)

10 Ring Push Ups

WOD

AMRAP 12

2 Push Press 75/55

5 BBJO 24/20”

4 Push Press 75/55

5 BBJO 24/20”

6 Push Press 75/55

5 BBJO 24/0”

*Adding 2 Push press reps until clock hits 12 min!

WOD

Every 5min for 25min (5 Rounds)

30 Alt. Single Leg V Ups

20 Squats

25/20 Cal Row Sprint!

*Aim to work for 2:30-3 min per round

HERO WOD

”Holleyman”

30 Rounds:

5 Wall balls 20/14

3 HSPU / or / DB Push Press

1 Power Clean 225/155 (OR 70-75% of 1RM Power Clean)

Partner WOD

*Teams of 2

*YGIG Style

*Split prescribed reps between partners

AMRAP 12

80 Wall Ball 20/14

80 Alt. DB Snatch 50/35

-Rest 3 Min

AMRAP 12

100/80 Cal Row

80 Ab Mat Sit Ups

-Rest 3 Min

AMRAP 12

40 Pull Ups

200ft Bodyweight Walking Lunges

WOD

Part 1)

21-15-9

Toes To Bar

Power Snatch 75/55

*Target: 6 min or less!

*Cap: 9 min

Part 2) “Capacity Builder”

EMOM 21 (7 Rounds)

Min 1) *HSPU (Kipping or Strict / / You choose the reps!)

Min 2) 15 KB Swing 53/35

Min 3) 4-8 reps of Burpee Box Jump Over 24/20” (*you choose the reps !)

HEAVY DAY

Part 1: Back Squat

5x3 @ 80% of 1RM

Part 2: Deadlift

(10 sets of 1 Rep)

Set 1: 1 Rep @ 65% of 1RM

Set 2: 1 Rep @ 70% of 1RM

Set 3: 1 Rep @ 75% of 1RM

Set 4: 1 Rep @ 80% of 1RM

Set 5: 1 Rep @ 85% of 1RM

Set 6: 1 Rep @ 90% of 1RM

Set 7: 1 Rep @ 90% of 1RM

Set 8: 1 Rep @ 90% of 1RM

Set 9: 1 Rep @ 90% of 1RM

Set 10: 1 Rep @ 90% of 1RM

WOD

”Endurance Day”

For Time:

1000m/800m Row

2000m Echo Bike

100 Double Under

800m/600m Row

2000m Echo Bike

80 Double Under

600m/400m Row

2000m Echo Bike

60 Double Under

CORE Warm Up

3 Rounds:

:30 Bird dogs

:30 Dead Bugs

:30 Hollow Rocks

:30 Side plank / Copenhagen Plank

:30 Side Plank / Copenhagen Plank

:10 L Sit

:20 Beat Swings

WOD

For Time:

800m Run

15 Push Jerks 135/95

600m Run

12 Push Jerks 135/95

400m Run

9 Push Jerks 135/95

*15 Min Time Cap

Ashley & Jeff Send Off WOD!

EMOM 40

Min 1) 12/9 Cal Row

Min 2) 15 Wall Balls 20/14

Min 3) 5 Power Snatch 115/80

Min 4) 7 Burpee Pull Ups

STRENGTH

Every 2 Min for 10 Min (5 Rounds)

2 Pause Front Squats @ 70% of 1RM (2 sec pause @ bottom)

WOD

“Fran”

21-15-9

Thruster 95/65

Pull Up

*10min Time Cap

STRENGTH

Deadlift

*Set 1 – 5 reps @ 65%

*Set 2 – 3 reps @ 70%

*Set 3 – 1 rep @ 75%

*Set 4 – 5 reps @ 70%

*Set 5 – 3 reps @ 75%

*Set 6 – 1 rep @ 80%

*Set 7 – 5 reps @ 75%

*Set 8 – 3 reps @ 80%

*Set 9 – 1 rep @ 85%

WOD

“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

SKILL / / Capacity Builder

EMOM 15 (5 Rounds)

Min 1) :10-:30 sec of Handstand Hold / or / HS Walk practice / HS progressions

Min 2) Bar Muscle Up / or / Chest to bar practice

Min 3) 50ft DB Walking Lunge (DB’s in front rack, or held at sides, or held overhead!) *And you choose your own weight!

STRENGTH (Performed after Skill)

(5 min to build to 65% of 1RM / / 15 min to complete all 9 sets!)

Shoulder Press

*Set 1 – 5 reps @ 65%

*Set 2 – 3 reps @ 70%

*Set 3 – 1 rep @ 75%

*Set 4 – 5 reps @ 70%

*Set 5 – 3 reps @ 75%

*Set 6 – 1 rep @ 80%

*Set 7 – 5 reps @ 75%

*Set 8 – 3 reps @ 80%

*Set 9 – 1 rep @ 85%