OUR WORKOUTS

HEAVY DAY

Part 1)

Deadlift 7x1 @ 90% of 1RM

Part 2)

Find a 1RM Push Jerk

WARM UP

EMOM 8 (2 Rounds)

Min 1) :40 sec Banded Glute Bridge

Min 2) :40 sec Hollow hold / or / Armadillo Hold

Min 3) :40 sec Shoulder Taps

Min 4) :40 sec PVC Overhead Squat Hold

STABILITY

EMOM 8 (2 Rounds)

Min 1) 15 90/90 Press

Min 2) 10 Rings Row (2 Sec hold at top)

Min 3) 10 Snow Angels

Min 4) 3/3 Single Arm DB Shoulder Press (Using Tempo: 1-3-1-3)

WOD

“D.R. Prep”

Every 3 min for 18 min (6 Rounds)

15/10 Cal Echo Bike

10 Burpees

*Target time for every round = 1:15-1:30.

*Time Cap for every round = 2:00.

*For athletes who have previously completed “Death Race” find your average time per round, and aim to perform each round 15-20% faster.

LFCF’s 9/11 TRIBUTE WOD

Part 1) *Partner Style - Teams of 2 (YGIG Style)

2977 Meter Partner Row - remembering the 2977 lives lost on 09/11/2001.

*Divide the distance between you and your partner

Part 2) Individual WOD

For Time

4 Rounds

9 Strict Pull Ups

11 Squat Clean Thrusters 115/75#

STABILITY / STRENGTH

3 Rounds For Quality:

*Prioritize a slow and controlled tempo for all movements!

*Add weight as needed.

5/5 Single Leg KB Deadlift

5/5 Box Step Downs 20/16”

10/10 Single Leg Split Squat

:45 Sec Ring Plank Hold

WOD

AMRAP 12

20 Toes to bar

20 DB Push Press (2x35/25#)

200m Run

WOD

For Time:

55 Bench 135/95

55 Pull Ups

55 Front Squat 135/95

55 Cal Row

*Target time = 18 min

*Time Cap = 24 min

*Happy Birthday Rick ;)

WOD

EVERY 4 min for 20 min (5 Rounds)

15/12 Cal Echo Bike

12 Hang Power Cleans 115/75#
9 Burpee Box Jump Over 24/20”

WOD

”Up Hill Both Ways”

Retest from:

Wednesday 04/07/2021

&

Thursday 05/27/2021

For Time:

2000m Row

4000m Echo Bike

800m Run

1000m Row

2000m Echo Bike

400m Run

*35 Min Time Cap

WOD

40/30 Cal Echo Bike

100 Double Under

100 Wall Balls 20/14#

100 Double Under

40/30 Cal Echo Bike

*Target time 14 Min

*Time cap 18 Min

WOD

Tested on 11/04/2020 & 02/12/2021

LFCF Benchmark “Death Wish”

For Time:

21-15-9

Hang power snatch 95/65#

Lateral burpee over bar

Right into...

21-15-9

Thruster 95/65#

Pull up

Right into...

21-15-9

Power clean 95/65#

Push up

*25 minute time cap

Retest from 07/24/2021

WOD

”CompTrain’s Rattlesnake”

For Time:

15 Squat Cleans,

200 Meter Run

12 Squat Cleans,

200 Meter Run

9 Squat Cleans,

200 Meter Run

6 Squat Cleans,

200 Meter Run

6 Push Jerks,

200 Meter Run

9 Push Jerks,

200 Meter Run

12 Push Jerks,

200 Meter Run

15 Push Jerks,

200 Meter Run

115 / 85 lb

WOD

AMRAP 9

21/15 Cal Row

15 Toes to Bar

REST 3 MIN

AMRAP 9

50 Double Unders / or / 100 Singles

10 Alt. DB Box Step Up (2x35/25#) 24/20”

CASH OUT

“Capacity Builder”

EMOM 5

Strict HSPU (or Variation)
*You choose the reps, and the progression!

“Heavy Day”

Part 1) PAUSE Deadlifts

10x1

*Pause at the knee for 1 sec on the way up, and for 1 sec at the knee on the way down)

*Your core and back side will have to work really hard during these pauses.

*Start your first set with a moderate weight (around 30-40% of 1RM) and build up in weight over the 10 sets to finish with a heavy single (targeting 65-80% of 1RM for your last set)

Part 2) Shoulder Press

8x3 @ 80% of 1RM

*On 08/19/2021 we did 8x2 @ 80%

*Aim to use the same weight as that day, but increase to 8 sets of 3 reps.

“Endurance Day”

WOD

The LFCF Triathlon

2000m Run

6000m Echo Bike

3000m Row

*Target times: Men= 32min / Women=36min
*Time Cap 40 min

Partner WOD

-Teams of 2

-YGIG Style

-Split work evenly

AMRAP 16

100 Wall Ball 20/14#

100 DB Snatch 50/35#

Rest 4min

AMRAP 16

50 Burpee Pull Up

70/50 Cal Echo Bike

WOD

Part 1)

LFCF Benchmark Test ”The Joker”

*last tested 5/15/21

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

*Rest 5-10 ish minutes between part 1 & 2

Part 2)

2k Row

WOD

”Filthy Fifty - LFCF Style”

50 Box jump 24/20”

50 Jumping pull-ups

50 Kettlebell swings, 53/35#

50 Step Back Lunges (alternating)

50 Knees to elbows

50 Push press, 75/55 pounds

50 Ab Mat Sit Ups

50 Wall ball 20/14lb

50 Burpees

50 Double unders

STRENGTH

Box Front Squats (use a box or bench as a target to squat to parallel, NOT below)

5x3 @ 80% of 1RM

WOD

”15min Beep Test”

EMOM 15

7 Thrusters 75/55#
7 Burpees

STRENGTH / SKILL

EMOM 9 (3 Rounds)

Alternate between…

Min 1) Strict HSPU (You choose the reps/progression)

Min 2) :20 - :30 sec L - Sit Hold

Min 3) :20 - :30 sec Chin Over Bar Hold

WOD

5 Rounds: (20 minutes total)

In a 2 Min window…

15 Bench Press 115/80#

Max Cal Row in remaining time

Rest 2 min B/T rounds…

*Score is total cals for all 5 rounds

*Bench press weight should be unbroken, or split into 10’s & 5’s.

*Spend no longer than 45sec on the bench press.

STRENGTH

Deadlift 7x1 @ 90% of 1RM

WOD

400m Run

60 Alt. SL V Ups

400m Run

50 Ab Mat Sit Ups

400m Run

40 V Ups

200m Run

30 Alt. SL V Ups

200m Run

20 Ab Mat Sit Ups

200m Run

10 V Ups

*19min Time Cap

STRENGTH

Every 2 min for 10 min (5 Rounds)

3 Pause Back Squats @ 60-70% of 1RM (Pausing for 3 sec at bottom)

WOD

3 Rounds

800m Run

25 Back Squats 135/95

*25 min time cap