OUR WORKOUTS

WOD

Part 1)

AMRAP 10 minutes

150ft Farmer carry (2x53/35# KB’s)

15 Push Ups

Part 2)

AMRAP 15

200m Run

21 KB Swings 53/35#

12 Pull Ups

WOD

Every 8 Min for 24 Min Perform:

2 Rounds:

15 Pull Ups

12 Thrusters 75/55#
9 Lateral Burpee over Bar

SNATCH DAY

Part 1)

Snatch High Pull 5x2 @ 65% of 1RM

Part 2)

Snatch Balance 5x2 (No heavier than 65% of 1RM)

*prioritize speed, not weight here.

Part 3)

Power Snatch 10 x 1 @ 70-90% of 1RM Snatch

Part 4)

Snatch Deadlift 3x3 @ 105% of 1RM Snatch

STRENGTH

3 Rounds For Quality

:30sec Chin over bar hold

:30sec Ring plank

:30sec Hand stand hold

:30sec L Sit hold (accumulated time)

WOD

”Diane”

21-15-9

Deadlifts 225/155#
Hand stand push ups / or / DB Push Press

STRENGTH

Back Squat 5 x 3 @ 50-60% of 1RM

Using tempo (3-1-X-1)

WOD

30-20-10

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

Push Jerk 135/95#

WOD

EMOM 32

Alt. between…

Min 1) Double Under (10-70 reps)

Min 2) Toes to Bar (3-15 reps)

Min 3) Cal Row (15/12)

Min 4) Ring Dip or Bar Dip (3-15 reps)

*Choose a challenging, and sustainable Rep scheme that can be maintained for 32 minutes!

STRENGTH

Shoulder Press 7x2 @ 82% of 1RM

WOD

AMRAP 12

12 DB Deadlifts (2x50/35#)

12 DB Push Press (2x50/35#)

12 Box Jump Step Downs 24/20”

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

EMOM 30

Alternate Between:

1 Min Cal Row

1 Min Ab Mat Sit - Ups

1 Min Double Unders / or / Jump Rope

* Choose a number of reps each round that can be maintained for 30 minutes!

HEAVY DAY

Part 1)

6 x 3 Weighted Strict Pull Ups

*Rest 60-90 sec B/T sets

*Build to a 3RM Weighted Strict Pull Up if able

Part 2)

Bench Press 5 x 5 @ 72-75% of 1RM

Part 3)

Slow TEMPO Back Rack Step Back Lunges 6 x 4

Tempo: (3-1-3-1)

*Start at a moderate weight and finish heavy!

WOD

5 Rounds

5 Hang Squat Cleans 135/95

5 Bar facing burpees

Post WOD STRENGTH

EMOM 10

1 Squat Clean

*Build over the 10min to today’s 1RM.

STRENGTH

Deadlift

5 reps @ 75% of 1 RM

3 reps @ 80% of 1 RM

1 reps @ 85% of 1 RM

5 reps @ 80% of 1 RM

3 reps @ 85% of 1 RM

1 reps @ 90% of 1 RM

WOD

27-21-15-9

Cal Row (Ladies Cals: 19-15-11-7)

KB Swing 53/35

Push Ups

STRENGTH

Shoulder Press 7 x 2 @ 77% of 1RM

*Take 3-5 warm up sets to build to 77%

WOD

For Time

50 Squats

25 Strict Pull Ups

50 Squats

20 Strict Pull Ups

50 Squats 

15 Strict Pull Ups

*10min Time Cap

WOD

Part 1)

4k Echo Bike

2k Row

1k Run

Part 2)

AMRAP 9

10 Hang Power Snatches 95/65#

30 Double Unders

15 Push Jerks 95/65#

30 Double Unders

Partner WOD

*Teams of 2 

*YGIG Style

*No rest between AMRAPS

AMRAP 10

Max Rep Squat Clean 135/95#

(Partners may use different barbells & weights)

AMRAP 10

Max Rep Burpee Pull Ups

(These should be jumping style pull ups)

AMRAP 10

50ft Walking Lunges 35/25# KB’s or DB’s (held at your side)

WOD

Every 4 Minutes For 32 Minutes

Alternate Between…

1) 400m Run + 30 Push Ups

And…

2) 400m Row + 30 DB Push Press 35/25#

*Aim to finish each part in 3:00-3:15 or less

STRENGTH (For Quality)

5 Rounds (Start Light & Finish Heavy)

5/5 Single Leg Split Squats (DB’s at your side)

5 Sumo Deadlifts (3 sec slow tempo up & down)

50ft Front Rack Walking Lunge (With DB’s)

WOD

35/25 Cal Echo Bike

Then…

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

Deadlift 225/155#

Toes To Bar

Then…

35/25 Cal Echo Bike

Time Cap: 16 Min

Target Time: 12 Min

WOD

5 Rounds (25 Minutes)

*Each Round For Time

*Start a New Round Every 5 min

15 Chest To Bar Pull Ups

12 Box Jump Over (or step over) 24/20”

9 Thruster 115/75#

*Each Round is a sprint!

*Aim to finish in 3:00-3:30!

Shoulder Health/Pre-hab Warm Up

7min

SKILL/Extended Warm Up

AMRAP 7 (Performed at a warm up intensity!)

60 Double Unders / or / 120 Singles (OR 1 Min of DU attempts/practice.)

20 Ab Mat Sit Ups (add weight if needed)

WOD

LFCF Benchmark Test ”Death Row”

(Last tested 01/27/2021)

EMOM 20

Alternate Between.

1) 1 Min Max Cal Row

2) 1 Min Max Rep Burpee

*Score = Total Calories rowed & total burpees performed.

HERO WOD

“The Chief”

5 Rounds of:

AMRAP 3 Min

3 Power Cleans 135/95#

6 Push Ups

9 Air Squats

Rest 1 Minute