OUR WORKOUTS

STRENGTH

Deadlift 6 x 2 @ 87% of 1RM

WOD

Retest from: Saturday 06/26/2021

WOD

Part 1)

AMRAP 7

20/15 Cal Echo Bike

30 Alt. DB Snatch 50/35

Rest 3 Min

Part 2)

AMRAP 7
20 Toes to Rings (Using the high Rings)

20 Push Ups

Rest 3 Min

Part 3)

AMRAP 7

30 Wall Balls 20/14
20 Burpees

Rest 3 Min

WOD

RETEST from 09/24/2021

50/35 Cal Row

Then…

2 Rounds

30 Double DB Ground To Overhead (2x35/25#)

30 DB Thruster (2x35/25#)

30 Burpee Pull Ups

Then…

50/35 Cal Row

*Target 19:00-22:00 Minutes

*Cap 30:00 Minutes

WOD

“FRASER 40”

EMOM 40 (10 Rounds)

Alternate Between….

Min 1- 7 Burpee Box Jump Over 24/20”

Min 2- 10/7 Echo Bike Cals (finish under :30 sec)

Min 3- 10 Alternating DB Front Rack Lunges (2x50/35#)

Min 4- Toes To Bar *You choose # of reps!

WOD

CompTrain’s Machete at 115

For Time:

1 Rounds of “Macho Man”

50 Double Unders / or / 100 Singles

2 Rounds of “Macho Man”

50 Double Unders / or / 100 Singles

3 Rounds of “Macho Man”

50 Double Unders / or / 100 Singles

4 Rounds of “Macho Man”

50 Double Unders / or / 100 Singles

5 Rounds of “Macho Man”

50 Double Unders / or / 100 Singles

*25 Min Time Cap

*1 Round of Macho Man =

3 Power Cleans

3 Front Squat

3 Push Jerks

RX= 115/80

”Heavy Day”

Part 1)

10x1 Snatch Balance

*Start light and build over the 10 sets toward 80% (or Higher) of your 1RM Snatch.
*if you completed this on 10/07/2021, aim for heavier than last time!

Part 2)

EMOM 10

1 Power Snatch + 1 Hang Power Snatch @ 70% of 1RM Snatch

*This portion is not designed to be heavy or super taxing.

*Use a weight that allows you to improve your technique and speed.

Part 3)

Snatch Deadlift (6 Sets of 3)

2x3 @ 100% of 1RM Snatch

2x3 @ 110% of 1RM Snatch

2x3 @ 120% of 1RM Snatch

STRENGTH

EMOM 21

Min 1- *Strict Hand Stand Push Up / or / a variation

Min 2- 10/7 Cal Echo Bike

Min 3- *Strict Chest to Bar Pull Up

*You choose the number of reps!

WOD

3 Rounds:

500m/400m Row

40 Russian KB Swings 53/35

30 Push Ups (Scale to a progression that allows you to move fast and use FULL R.O.M.)

Time Cap: 14 Min

In Honor of Laurie!

WOD

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

Power Clean 155/105

*After every round of power cleans complete one round of “Cindy”

*One Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats.

STRENGTH

Push Jerk 7x2 @ 80% of 1RM Jerk

WOD

AMRAP 11
30 Double Unders
5 Hang Power Snatch 95/65

7 Bar facing Burpees

9 Push Jerks 95/65

WOD

AMRAP 20

200m Run

10 Deadlift 225/155

200m Run

10 DB Bench Press 50/35

200m Run

10 Strict Pull Ups

STRENGTH

“Capacity Builder”

EMOM 10

Alt. Between…

Min 1) 11/8 Cal Bike

Min 2) *Strict HSPU / or / another HSPU variation

*You choose the number of reps!

WOD

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

Push Press 95/65

Toes to Bar

STRENGTH

Back Squat 5x2 @ 80% of 1RM

Stimulus: Be explosive out of the bottom of your squat! There isn’t a lot of reps programmed today because we are spending our effort on SPEED!

WOD

For Time:

40/30 Cal Row

80 Wall Ball 20/14

40/30 Cal Row

REST 3 Min…then…

20/15 Cal Row

40 Wall ball 20/14

20/15 Cal Row

STRENGTH

5 sets of 1 Three Position Clean @ 65% of 1RM Clean

1 three position power clean = 1 Power Clean + 1 High hang power clean (mid thigh) + 1 low hang power clean (2” below knee)

*Aim to connect all 3 reps together without dropping the bar!

WOD

3 Rounds:

15/12 cal echo bike

12 Clean and Jerks 135/95

9 Lateral burpee over bar

*Target Time: 10 Min

*Time Cap: 13 Min

Partner Warm Up Workout

*Teams of 2

*Use a slower tempo to stay in sync with your partner.

*Aim to use a moderate intensity here to get you warm for our main workout.

AMRAP 10

20 Synchro Air Squat

20 Synchro Ab Mat Sit Ups

20 Echo Bike Cals (10 Cals Each / partners share a bike)

Main WOD

LFCF Benchmark Test “Death Row”

EMOM 20

Alt. Between….

Min 1: Max Cal Row

Min 2: Max Burpees

WOD

AMRAP 15

20 Alt. DB Snatch 50/35

10 Burpee Pull Up

20 Box Jump (or step up) 24/20”

Rest 5 Min

Then…

AMRAP 15

200m Run

10 DB Box Step Ups 24/20” (2x35/25)

200m Run

10 DB Devils Press (2x35/25)

“Heavy Day”

Part 1: Deadlift

7x1 @ 90% of 1RM

Part 2: Pause Front Squats (2 sec hold at the bottom)

5x2 @ 70% of 1RM

STRENGTH / Capacity Builder

EMOM 20

Alt. Between…

Min 1: 10/7 Cal Bike

Min 2: 3-10 Strict Pull Ups

*You choose the number of reps (make sure it’s sustainable!)

WOD

AMRAP 10

50 Double Under

10 Toes to Bar

50 Double Under

10 Hang Squat Clean 135/95#

STRENGTH

3 Rounds for Quality

:30 Chin Over Bar hold

:30 Ring Plank hold

:30 Active Hang hold

:30 L Sit Hold (or Variation)

WOD

For Time:

15-10-5

DB Push Press 50/35 (*intended to be heavy!)

30-20-10

Russian KB Swing 53/35

Then…

75 REAL Push Ups (see video for movement standards)

*True, and honest Push Ups are HARD! And scaling them is not a crime ;)

Then…

15-10-5

DB Push Press 50/35

30-20-10

Russian KB Swing 53/35

*Target: 15 Min

-Aim for sub 6 min on the couplets

-Aim for sub 5 min on the Push Ups (Scale as needed)

*Cap:18 Min

STRENGTH

EMOM 10

2 Hang Power Snatch

*Build to a “heavy” weight over the 10 minutes

WOD

5 Rounds:

21/15 Cal Row

15 Bar Facing Burpees

9 Power or Squat Snatch 95/65

*Target: 15 Min

*Time Cap: 18 Min

Part 1) “Warm Up Workout”

AMRAP 10

10 DB Bench Press 50/35

15 Toes to Bar

Part 2)

*Retest WOD from 05/28/2021

2 Sets of:

9-6-3

Deadlift 275/185

Strict HSPU / or / DB Shoulder Press *Heavy!

Rest 5 min b/t sets