OUR WORKOUTS

WOD

“Thruster Buster”

30-20-10

Wall Ball 20/14 (normal or heavy ball)

Thruster 75/55#

Rest 5 Min

30-20-10

Wall Ball 14/10 (lighter weight ball)

Thruster 45/35#

SKILL

10 min Overhead Squat Drills & Practice.

WOD

EMOM 12

2 Power or Squat Snatches @ aprox. 70% of 1RM

Rest 3 Minutes

EMOM 12

2 Clean & Jerks @ aprox. 70% of 1RM

WOD

Retest from 04/29/2021

30-20-10

Bench Press 95/65

Push Up

Then..

Run 800m

Then..

30-20-10

Back Rack Reverse Lunge 95/65

Back Squat 95/65

Then..

Run 800m

29 Min Time Cap

Partner WOD (30 min)

*YGIG (You Go, I Go)

*Teams of 2

*Split the assigned reps between both partners.

*NO Rest Between AMRAP’s

AMRAP 10

50 Ball Slams 30/20#
50 Toes To Bar (or toes to something)

AMRAP 10

40/30 Cal Bike

50 Alt. DB Snatch 50/35#

AMRAP 10

50 Russian KB Swing 53/35#
40 Box Jump (Step Down Only) 24/20”

‘Powerlifting Day’

Part 1) 12 min

Deadlift 5x5

*build over the 5 sets to a heavy 5 rep for today.

*start your first WORKING set of 5 around 50% of 1RM.

Part 2) 12 min

Back Squat 5x5

*build over the 5 sets to a heavy 5 rep for today.

*start your first WORKING set of 5 around 50% of 1RM.

Part 3) 12 min

Shoulder Press 5x5

*build over the 5 sets to a heavy 5 rep for today.

*start your first WORKING set of 5 around 50% of 1RM.

Part 1)

EMOM 10 min

”Death By” 30m Shuttle Sprints

Part 2)

Linchpin Test #4
2 Rounds:

18/12 Cal Row

15 Thrusters 95/65#
12 Chest to Bar Pull Ups

*Coaches notes:

This is a short high intensity sprint and everyone should treat it as such. The rep scheme is in a range where everyone can push hard on the 1st round, and have enough left to repeat the effort on the 2nd round. The challenge will be to keep a sprint pace and not let yourself slow down much from your 1st round pacing. High intensity, consistent rounds.

Coaching: get after this one! Do not play it safe. Act as if this is a 1 round workout, and then find the mental and physical stamina to do it again! Find a way to hold on. If you execute this way, this WOD will deliver the goods!!

Targets: fire breathers should be aiming for sub 5 min. Everyone else should be 7 min or less (depending on skills and scaling).

STRENGTH

4 Rounds for quality!

5-10 Ring Push Ups / / Ring Dip

:15-:30 sec of L Sit / / or variation

:15-:30 sec Handstand Hold / or / Wall Walk :)

5 Strict Toes to Bar / / Strict “Around the Worlds”

5 Strict Handstand Push Ups / / controlled descents into tri-pod bottom position.

*make each one of these movements challenging but sustainable for all 4 rounds. Scale up to a more complex movement or down to a simpler movement as needed to increase your capacity for each movement!

WOD

LFCF Benchmark Workout ”Death Race”

5 Rounds

15/10 Cal Echo Bike

10 Burpees

*9 Min time Cap

STRENGTH

For Quality and using a SLOW tempo!

4 Rounds: (heavy load, slow and controlled)

5/5 Single leg split squat (DB’s held at your side)

5/5 Single leg Deadlift (DB’s or KB’s held at your side)

10 Cossack squats (holding a DB/KB goblet style)

5 Sumo Deadlifts (with a barbell)

WOD

Retest from 03/30/2021 (Thee Last MICF WOD)

Every 6min for 24min (4 Rounds)

800m Run

*Reference your times from March if you have them for ball park estimates. The new LFCF 800m course will be spicy!

*Goal is to run hard for 3-3:30 and rest for at least 2 minutes!

STRENGTH

Deadlift 7x2 @ 80-85% of 1RM

*Still sore from Murph? Use lower percentages as needed.

WOD

40-30-20-10

Alt. DB Snatch 50/35#
60 Double Unders / or / 120 Singles after each set of snatches.

STRENGTH “For Quality”

AMRAP 10

5 V Ups

10 Supermans /or/ Birdogs

15 Ab Mat Sit Ups

*Make this as intense as you’d like.

WOD / / Murph Recovery Day

Every 3 Min for 30 Minutes (10 Rounds) Complete:

15/12 Cal Row

&

10/7 Cal Echo Bike

*Aim to finish each round in 2 minutes.

WARM UP

Part 1:

4 Min Tabata (:20 work / :10 rest)

Hollow hold

*WARNING! This is really hard if you’re truly holding a hollow position! So if you fail out of the hollow position switch to an ‘armadillo hold’ or a regular plank!

Rest 2 Min

Part 2:

4 Min Tabata (:20 work / :10 rest)

Double Under / or / Single Under

*Use this Tabata as a way to brush up on your doubles and to get the heart rate up!

WOD

4 Rounds:

1 Min max reps of Burpee Over Bar

1 Min max reps of Toes To Bar

1 Min max reps of Push Jerk 135/95#

1 Min Rest

*Each round will be scored for total reps completed!

COOL DOWN

10 min Coach led “Pre Murph” foam rolling session!

*Lets go into Monday (our Murph workout) feeling STRONG!

STRENGTH 

EMOM 10

4 Alt. Back Rack Step Back Lunges

*Build steadily over the 10 minutes to finish with something heavy! Control your descent on every rep.

WOD

2 Sets of:

9-6-3

Deadlift 275/185#

Strict HSPU / or / DB Shoulder Press

*Rest 5 min between sets

Coaches note: Deadlifts and Presses should feel heavy and slow. Use LESS than 80% of your 1RM Deadlifts.

*Target time for each round should be around 5-7min.

23 min overall time cap - including rest.

WOD

Retest from Wednesday 04/07/2021

”Up Hill Both Ways”

For Time:

2000m Row

4000m Echo Bike

800m Run

1000m Row

2000m Echo Bike

400m Run

*35 Min Time Cap

STRENGTH

Front Squat

5x2 @ 80% of 1RM

WOD

5 Rounds:

10 Burpee Box Jump or Step Overs 24/20”

15 Front Squats 75/55#
20 Alt. DB Snatch 50/35#

STRENGTH

EMOM 10

1 Clean & Jerk (Heavy)

WOD

For Time:

“Grace”

30 Clean & Jerks 135/95#

SKILL / Warm Up

10 Min Muscle Up Practice / Drills

*Goal: Master the basics of the “transition” in the ring muscle up.

*athletes who have ring muscle ups: warm up with transition drills on the low rings before working up to the high rings.

WOD

“Muscle Endurance Day”

*NO REST between EMOM’s.

Part 1) EMOM 10

Strict Pull Ups

*you choose the number of reps and hold to that number for the whole EMOM. (3-10 reps is good!)

*does not need to be unbroken. Use full ROM!

Part 2) EMOM 10

Air Squats

*you choose the number of reps and hold to that number for the whole EMOM. (15-20+ reps is good!)

*does not need to be unbroken. Use full ROM!

Part 3) EMOM 10

Push Ups

*you choose the number of reps and hold to that number for the whole EMOM.

*does not need to be unbroken. Use full ROM!

WOD

“Die German Frühstück”

STRENGTH

Front Squat

5x3 @ 75% of 1 RM

WOD

For Time:

21 Power Cleans 115/75

21 Bar facing burpees

15 Hang Squat Cleans 115/75

15 Bar facing Burpees

9 Squat Clean Thrusters 115/75

9 Bar facing burpees

WOD
4 Rounds:

20 box jump over 24/20

10 Toes To bar

20 KB Swings 53/35

400m Run

*Target Time 22 min

*Time Cap 27 min

SKILL

Empty bar warm up 

STRENGTH

*3 minutes rest/set up between each EMOM

EMOM 10

2 Push Jerks (using a rack)

*start with a moderate weight and build to a heavy weight over the 10 minutes

EMOM 10

2 Power Cleans

*start with a moderate weight and build to a heavy weight over the 10 minutes

EMOM 10

2 Power Snatches

*start with a moderate weight and build to a heavy weight over the 10 minutes