OUR WORKOUTS

BBQ / / HIXON PARTY 7PM THIS FRIDAY @ LFCF!! FRIENDS AND FAMILY WELCOME!!!

STRENGTH

5 Rounds (10 Minutes)

:30 sec Max Rep Push Press 95/65#
:30 sec REST

:30 sec Max Rep Kipping or Jumping Pull Ups

:30 sec REST

WOD

Every 10 min for 30 min (3 Rounds)

*Each Round is for time and will be scored!

25/20 Cal Echo Bike

30/21 Cal Row

400m Run

Target Time = 6-7 min rounds

Time CAP = 8 min

GOAL: Adapt to and get comfortable using a pace that you usually deem “too aggressive”

*Scale calories/ distance as needed to maintain a HIGH intensity within our target time range.

WOD

Part 1)

3 Rounds:

50 Sit Ups

50 Double Unders

Rest 1 min between rounds

Part 2)

30-20-10

Russian KB Swings 53/35#

Wall Balls 20/14#

Rest 2 Min

10-20-30

Wall Balls 20/14#

Russian KB Swings 53/35#

STRENGTH: *Using a warm up intensity.

“Core Stability WOD”

AMRAP 15 (For Quality)

:30 sec hollow hold

:30 sec Ring Plank

:30 sec side plank L

:30 sec side plank R

:30 sec active hang

:30 sec L Sit hold

20 Bird dogs

20 Dead Bugs

20 Toes To Rings

WOD

HERO workout: “Jerry”

1 mile run

2k Row

1 mile run

26 Min Time Cap

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 18

30 Alt DB Snatch 50/35

30/21 Echo Bike Cals

30 Toes To Bar

30 Box Step Up 24/20”

WOD

Part 1)

21-15-9

Thrusters 95/65#
Bar Facing Burpees

REST 5 MIN BETWEEN PARTS

Part 2)

21-15-9

Deadlifts 185/125#

Bar Facing Burpee

STRENGTH

Part 1)

10 minutes to find today’s 1RM Shoulder Press

Take 90% of today’s 1RM and perform 5 sets of 1 Rep

Part 2)

Push Jerk 5x2 @ 80-85% of 1RM 

STRENGTH / STABILITY 

4 Rounds for quality (20 minutes)

5/5 Single Leg Split Squat

5 Sumo Deadlift (Slow Tempo / Mod. - Heavy load)

5/5 Single Leg DB Deadlifts (2 DB’s)

5/5 Single Arm Seated DB Shoulder Press (Heavy)

WOD

Every 3 Minutes for 15 Minutes (5 Rounds)

300/250m Row SPRINT!

WOD

EMOM 30 (10 Rounds)

ALT. Between…

Min 1: 10/8 Cal Echo Bike

Min 2: 8 Burpee Box Jump Overs 24/20”

Min 3: 5 Power Cleans 135/95 

WOD

Part 1 (Warm Up)

2K Row (Partner Style)

*Teams of 2.

*YGIG

*Split work evenly!

Part 2 (Main Workout)

AMRAP 21

15 Hang Squat (or Power) Snatches 95/65#
200m Run

15 Push Jerks 95/65#
200m Run

15 Pull Ups

200m Run

WOD

3 Sets: (Each set for time)

*Start a new set every 7 minutes

10-8-6-4-2

Front Squats 95/65#
50-40-30-20-10

Double Unders

WOD

30-20-10

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

15 Weighted Box Step Ups 24/20” 35/25# (2x KB or DB’s)

Rest 5 min (ish)

“Death By” Push Press 115/75#

Choose a weight you can for sure finish round 11 with!

*time cap 17 minutes (AKA 17 Rounds)

WOD

Part 1)

15-12-9

Deadlift 225/155#
Run 200m

Part 2)

40-30-20-10

Wall Ball 20/14#
KB Swing 53/35#

STRENGTH / SKILL

• Mobility

• Empty bar technique work

• Build up to your starting weight for BOTH the clean & jerk and snatch.

WOD

Part 1)

EMOM 10

1 Power Clean & Jerk

*Start with a heavy weight and build over the 10 minute EMOM to a 1RM for the day.

Rest 3 Min Between Parts

Part 2)

EMOM 10

1 Power Snatch

*Start with a heavy weight and build over the 10 minute EMOM to a 1RM for the day.

6 Rounds:

1 Min Max Reps Echo Bike Cals

1 Min Max Reps Toes To Bar

1 Min Max Reps Double Unders / or / Jump Rope

1 Min Rest 

PARTNER WOD

*Teams of 2

*YGIG Style

*Partners Alternate Every Round

AMRAP 30

5 Pull Ups

10 Push Ups

15 Air squats to target (FULL ROM!)

WOD

PART 1)

2 sets of:

2 Rounds

20/15 Cal Bike

20 Alt SL V Ups

Rest 2 minutes between sets

PART 2)

2 Sets:

9-6-3

Power Snatch 135/95

Burpee Box Jump Over 24/20”

Rest 3 min between sets

SUNDAY OPEN GYM STARTS THIS SUNDAY 10AM-12PM

WOD

AMRAP 20

40 Alt. DB Snatch 50/35#

30/24 Cal Row

40 Wall Balls 20/14#

STRENGTH

Push Press 7x3 @ 100% of 1RM Shoulder Press

WOD

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

Bench Press 115/75#
*30 Double Unders AFTER each set of bench press

WOD

10 Rounds 

5 Squat Cleans 135/95

10/7 Echo Bike Cals

*12 Min Target time 

*18 min time cap