STRENGTH (Part 1)
Shoulder Press
7x2 @ 80% of 1RM
STRENGTH (Part 2)
Bench Press
10 Min to find a 3RM (use a spotter!)
WORKOUT
LFCF Benchmark WOD “Death Row”
EMOM 20
Alternate between…
Min 1) Max Cal Row
Min 2) Max Rep Burpees
*Score is total reps!
Read More2024 12 hours of fitness WORKOUTS
7AM DOORS OPEN
*”3,2,1 Go!” for each workout listed below will be at the beginning of each hour! So show up early to warm up and set up!
8AM WOD 1: HERO WORKOUT “DT”
9AM WOD 2: BENCHMARK “CINDY”
10AM WOD 3: HERO WORKOUT “RANDY”
11AM WOD 4: HERO WORKOUT “JERRY”
12PM WOD 5: BENCHMARK “NASTY GIRLS”
1PM WOD 6: BENCHMARK “ANNIE”
2PM WOD 7: BENCHMARK “INGRID”
3PM WOD 8: HERO WORKOUT “NATE”
4PM WOD 9: BENCHMARK “GRACE”
5PM WOD 10: BENCHMARK “FRAN”
6PM WOD 11: BENCHMARK “LINDA”
7PM WOD 12: “BENCHMARK “ANDI”
Read MoreWORKOUT
AMRAP 35
600m Run (400+200 Route)
30 Plate Ground to Overhead 45/35
40/32 Cal Echo Bike
100ft Walking Lunges
40/32 Cal Row
30 Air Squat
40/32 Cal Ski
30 Alt. Single Leg V Up
Read MoreLFCF 12 Days of XMAS
1 Lateral Burpee over DB’s
2 DB Devils Press
3 DB Thruster
4 DB Hang Power Clean
5 DB Deadlifts
6 DB Push Ups
7 DB Push Press
8 DB Front Squats
9 Pull Ups
10 V Ups
11 Toes to Bar
12 Wall Walks / / or 2 Min Plank
RX= (2x35/25 DB’s)
FireBreathing Fitness Robot RX+=(2x50/35 DB’s)
Read MoreWORKOUT
For Quality:
Today’s aim will be to maintain a heart rate in the zone 2 range for 45 minutes! (Around 65% of Max heart rate)
15 Min Ski / or / Run
15 Min Bike
15 Min Row
*Tomorrow, Saturday 12/21 WOD will be our Annual Hanukkah Workout (2024 Edition)
*40 Min Cap
8 Rounds:
8 Power Snatch 95/65
8 Overhead or Front Squat 95/65
8 Bar Facing Burpees
8 Strict HSPU / / or Push Press 95/65
8 Box Jump Overs 24/20”
8 Hang Power Cleans 95/65
8 Toes To Bar
8 Hand Release Push Ups
Read More
PARTNER WORKOUT
*Teams of 2
*YGIG Style
AMRAP 20
100/80 Cal Echo Bike
100 Hand Release Push Ups
300ft Walking Lunges
Rest 5 Min
AMRAP 15
50 Burpee Box Step Up 24/20”
50 Strict Pull Ups
100 Russian KB Swings 70/53 (heavy)
Read MoreSTRENGTH
“Retest”
AMRAP 12 (For Quality)
9 Toes to Rings
:20/:20 Side planks
6 Toes to Bar
:20 Ring Planks
WORKOUT
4 Sets of: (3min work / 3min rest)
5 Back Squats @ 55-60% of 1RM (Moderate weight)
Max Cal Row in remaining time!
Read MoreSTRENGTH
EMOM 10
2 Power or Squat Snatch @ 65-80% of 1RM
*Build to over the 10 minutes as able!
SKILL
Bar Muscle Up Practice
WORKOUT
OPEN WORKOUT 16.3
AMRAP 7
10 Power Snatch 75/55
3 Bar Muscle Ups
Read MoreSKILL
*Rope Climb Review & Practice
WORKOUT
Every 90sec for 15 Min
Alternative between:
A) 5+ Thrusters 115/85
B) *Rope Climb / / or Varaition
*You choose the reps on rope climbs
*Thrusters should feel “heavy” but completed UBK
Read MoreWARM UP
AMRAP 5
5 Jumping Pull UPS
10 Push UPS
15 V Ups
20 Crossover Singles
PARTNER WORKOUT
“Partner Style Randy”
*Teams of 2
*Split Reps evenly
For Time:
150 Power Snatches 75/55
*12 Min Cap
Part 2)
*Teams of 2
*YGIG Style
*Splits reps evenly
For Time:
50-40-30-20-10
Pull Ups
Front Squats 75/55
Cal Row
20 min Cap
Read MoreWORKOUT
“The Pattern Is Full”
Part 1)
AMRAP 7
5 Hang Power Cleans 135/95
15 Air Squat
5 Push Jerks 135/95
15 Air Squat
Rest 3 MIN
Part 2)
Perform your completed rounds and reps from “part 1)” for time!
CASH OUT
AMRAP 10 FQ
16/12 Cal Row
10 Bar / / Ring Dips
16/12 Cal Ski
25/25ft Single DB overhead walk
Read MoreWORKOUT
EMOM 28 (7 Rounds)
Min 1: 50ft Walking Lunge (add weight if needed)
Min 2: 3+ Sandbag over shoulder 150/100
Min 3: 5 Bench Press 65-70% of 1RM
Min 4: :30 Double Under / / Jump Rope
Read MorePARTNER WORKOUT
4 Sets Each (8 Total)
(Alternate working for 2 min, and resting for 2 min)
AMREPs 2 Min
:45 Max Reps Toes to Bar / / Variation
Max Cal Echo Bike in remaining time
REST 2 Min
POST WORKOUT STRENGTH
Back Squat (7 Total Sets)
4x3 @ 80% of 1RM
Into…
3x2 @ 85-87% of 1RM
*Aim to perform a new set every 2:30
Read MoreSTRENGTH (Part 1)
15 Min to Build up and find a 1RM Sumo Deadlift
*Most of us rarely lift heavy with this movement, so use this time to get familiar with proper positions and add weight off of feel!
STRENGTH (Part 2)
15 Min to find a 3RM Push Press
*build steadily over the 15 min to end with a proper 3RM
*this should take 7-10 building sets
CASH OUT
Every 90 sec for 5 sets
*Strict Pull Ups
*You choose the reps / / does not need to be UBK
Read MoreWORKOUT
“This is not a drill”
For Time:
“Diane”
21-15-9
Deadlift 225/155
HSPU / / DB Push Press
Into…
“Karen”
150 Wall Balls 20/14
Into…
“Grace”
30 Clean & Jerks 135/95
*30 Min Cap
Read MoreSTRENGTH
AMRAP 14 (For quality)
12 Toes to Rings
:20/:20 Side Plank
8 Toes To Bar
50ft Sandbag bear hug carry (heavy)
WORKOUT
3 Rounds:
2 min Burpee Pull Ups
2 min Sandbag bear hug squat
2 min REST
Read MoreWORKOUT
AMRAP 12
10 Bench Press 135/95
100 ft Walking Lunge (bodyweight)
REST 3 MIN BETWEEN PARTS:
AMRAP 12
10 Strict Pull Up
200m Run
CASH OUT
7 min Shoulder mobility
Read MoreWORKOUT (“retest from 10/14/24)
EMOM 40
Alternate between…
Min 1) 15 Wall ball 20/14
Min 2) 12/9 Cal Ski
Min 3) 5+ BBJO 24/20”
Min 4) 10/8 Cal Echo Bike
Read MoreCAPACITY BUILDER
4 Rounds For Quality
20 Alt. DB Snatch 50/35
50ft Overhead Walking Lunge 50/35
20 Toes to Bar
1 Min Rest between rounds
WORKOUT
5 Rounds:
500/400m Row
15 Overhead Squats 95/65
*18 Min Cap
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