OUR WORKOUTS

WARM UP SKILL

3 Rounds:

:30 Side Plank

:30 Side Plank

:30 Ring Plank

:30-:60 Crossover Single/ Double Practice 

STRENGTH

Every 2 Min for 12 Min (6 Rounds)

2 Power / or / Squat Snatch @ 70+% of 1RM

STRENGTH (part 2)

Every 2 Min for 12 Min (6 Rounds)

3 Back Squats @ 77%-85% of 1RM

WORKOUT

EMOM 24 (6 rounds)

Alternate between…

Min 1) 10/8 Cal Echo Bike (:30 sec cap)

Min 2) *Sandbag Over Shoulder 150/100

Min 3) 5 Bench Press @ 65% of 1RM

Min 4) 6 Alt. DB Lunges (heavy!)

WORKOUT

Part 1)

“Karen”

For Time:

150 Wall Balls 20/14

*15 Min Cap

Part 2)

AMRAP 12

2, 4, 6, 8, etc… +2

DB Burpee Box Step Over 20” (2x35/25)

1, 2, 3, 4, etc… +1

Wall Walk

*30 Double Unders After Each Round

WORKOUT

Part 1)

AMRAP 10

12/9 Cal Echo Bike

20 Russian KB Swing 53/35

REST 5 min

Part 2)

AMRAP 10

15/12 Cal Row

20 Alt. SL V Ups

REST 5 min

Part 3)

AMRAP 10

15/12 Cal Ski

10 Strict Pull Ups

*Use this as a recovery day, or get after it!!

LFCF ANNUAL HANUKKAH WORKOUT 2.0

For Time:

8 Rounds:

8 Power Snatch 75/55

8 Overhead Squat / / Back Rack Lunges 75/55

8 Bar Facing Burpees

8 Strict HSPU / / Push Press 75/55

8 Box Jump Over 24/20”

8 Hang Power Cleans 75/55

8 Front Squats 75/55

8 Hand Release Push Ups

*42 min Time Cap

PARTNER WORKOUT

*Teams of 2, YGIG style, Split reps however you’d like!

Part 1)

AMRAP 12

100/80 Cal Echo Bike (Cap 7 Min)

20 Clean & Jerks 135/95 (manageable)

20 Clean & Jerks 185/125 (mod-heavy)

Max Reps Clean & Jerks 225/155 (heavy)

Rest 8 Min

Part 2)

AMRAP 12

50 Hang Power Cleans 115/85

50 Push Press 115/85

25 Synchro Air Squats

STABILITY

AMRAP 10 (For Quality)

10 Snow Angels on X-over Sym.

5/5 Single Arm DB bent over Row (heavy)

:20 Ring Support Hold / / Bar Dip Support hold

15/15 Banded External Rotations

PARTNER WORKOUT

*Teams of 2, YGIG style

*Split reps however you’d like!

AMRAP 20

40/32 Cal Echo Bike

20 Strict Pull Ups

20 Strict HSPU / / DB Press / / Variation

WORKOUT

For Time:

4–8-12-16-12-8-4

Toes to Bar

*4 Burpee Box Jump Over 24/20” after each set

Rest 5 Min

For time:

28 Burpee Box Jump Over 24/20”

64 Toes to Bar

*30 Min Overall Time Cap

POST WORKOUT STRENGTH

Take 10 Min to build To a heavy 3 rep bench Press (does not need to be a 3RM PR!)

WORKOUT

EMOM 40 (10 Rounds)

Min 1) 10+ Power Snatch 75/55

Min 2) 10/8 Cal Echo Bike*

Min 3) 10+ Overhead Squat 75/55

Min 4) REST

*Scale this up or down, by aiming to complete in :30 sec or less, or less than :50

WAKE UP WORKOUT

3 Rounds

2 Min Row

2 Min Rest

*Go fast - or not!

STRENGTH

Part 1)

Every 90 sec for 7 Rounds

1 Power Clean + 1 Pause Power Clean (2 sec PAUSE in receiving position) @ 75% of 1RM

Part 2)

Every 2 Min for 5 Rounds

1 Power Clean + 2 PAUSE Jerks @ 65-70% of 1RM

*1-2 sec pause in receiving position!

*Split or push jerks!

WORKOUT

For Time:

70 Wall Balls 20/14

70 V Ups / / Ab Mat Sit Ups

70 Alt. DB Snatches 50/35

70 Hand Release Push Ups

70 Single Arm DB Thruster 50/35

*30 Min Cap

POST WOD STRENGTH

Every 90 sec for 5 Rounds 

4 Back Rack Alt. Step Back Lunges*

*you choose the weight!

PARTNER WORKOUT

*Teams of 2, Only one partner works at a time!

AMRAP 18

Part 1)

10 Front Squat 115/80

20 Toes to Bar

10 Power Clean 115/80

Part 2)

10 Overhead Squat 115/80

20 Chest to Bar Pull Ups

10 Power Snatch 115/80

*Partner A does ‘Part 1’, then partner B does ‘part 1), then Partner A does ‘part 2’, and so on until 18 min!

PARTNER CASH OUT

*Teams of 2, Alternate FULL rounds

AMRAP 12

4/4 Hang DB C&J 50/35

8 Lateral burpee over DB

6 Shuttle Runs

STABILITY / / STRENGTH

Part 1)

3 Rounds:

:20 Side Plank

:10 Rest

:20 Side Plank

:10 Rest

:20 Hollow Hold

:10 Rest

Part 2)

3 Rounds

10 A/T/Y

50ft Single Arm DB Overhead Carry (moderate)

:20+ Active Hang from pull up bar

SKILL

Every 90 Sec for 4 Rounds

*Wall Walk / handstand / handstand walk progressions

*Aim for about 45 Sec of work / practice time

CASH OUT

7 x 2 weighted strict Pull Up (heavy!)

WORKOUT

Every 6 Min for 24 Min (4 Sets)

100 Double Unders / / 2 Min of Jump Rope

40/32 Cal Row

10 Bench Press @ 65% of 1RM

POST WORKOUT STRENGTH

Shoulder Press

4 x 3 @ 80% of 1RM

LFCF ANNUAL HOLIDAY PARTY FRIDAY 12/12 @ 6PM! RSVP HERE

WORKOUT

Part 1)

AMRAP 7

4/4, 8/8, 12/12, 16/16… +4 reps

Wall Ball 20/14

Russian KB Swing 70/53 (heavy-ish)

REST 3 MIN

Part 2)

AMRAP 7

4/4, 8/8, 12/12, 16/16… +4 reps

Toes to Bar

Alt. Step Back DB Lunges* (2x50/35)

*you get to hold DB’s wherever you like!

POST WORKOUT STRENGTH

Every 2 Min for 8 Min (4 sets)

2 Pause Back Squats* (2 sec hold at bottom)

*go completely off of feel today. Wall balls and lunges will take their toll, but use a weight that’s challenging that doesn’t compromise position or tempo.

STABILITY

AMRAP 10 (For Quality)

5/5 Single Leg Deadlift (light and slow)

5 Nordic Curls

5/5 Heel Elevated ATG Squat (add weight as needed)

:20+ Hollow Hold

STRENGTH

Deadlift

*Set 1 – 5 reps @ 60% of 1RM

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 70-75%

*Set 5 – 5 reps @ 70-75%

*Set 6 – 5 reps @ 70-75%

*Set 7 – 5 reps @ 70-75%

WORKOUT

LFCF Benchmark “Death Race”

5 Rounds:

15/10 Cal Echo Bike

10 Burpees

*9 Min Cap

WORKOUT

EMOM 20 (5 Rounds)

Alternate between…

Min 1) :30 Double Under

Min 2) *Thruster 135/95 (heavy)

Min 3) *Bar Muscle Up / / Variation

Min 4) 10+ Burpee Over Bar

WARM UP WORKOUT

*Teams of 2

AMRAP 6

15  Synchro Ab Mat Sit Ups

12 Synchro Air Squats

9 Synchro Burpees

PARTNER WORKOUT

*Teams of 2

For Time:

800m Synchro run (Together)

60 Power Cleans 135/95

800m Synchro run (Together)

60 Push Jerks 135/95

800m Synchro run (Together)

60 Clean & Jerks 135/95

800m Synchro run (Together)

*35 Min Cap

WORKOUT

“45 Min Of Movement”

15 Min Row

15 Min Echo Bike

15 Min Run

STABILITY / / STRENGTH

AMRAP 12 (For Quality)

5/5 Single Arm DB Bent Over row (heavy!)

50ft/50ft Single Arm DB Overhead Carry (moderate!)

:10+ L Sit

*Aim to complete 4+ sets, with the last set being near maximal for the bent over rows!

AMRAP 12 (For Quality)

5/5 Single Arm DB Kneeling Press (heavy!)

25/25ft DB/KB Suitcase Carry (heavy!)

5-10+ Ring Push Ups

*Aim to complete 4+ sets, with the last set being near maximal for the single arm DB press

CASH OUT

In as few sets as possible:

Complete 50 Bar or Ring Dips

*10 Burpees after each set until all 50 reps have been completed!