our workouts

SKILL

*Coach led empty bar power clean and front squat drills and position work

STRENGTH

Every 90 Sec for 10 Rounds (15 Min)

1 Segment power clean + 2 Front Squats

*Segment clean = 1-2 Sec pause at the knee, then continue the lift.

*Start first set around 65% of 1RM Clean

*Build steadily, and as able over the 10 rounds, but stay below 90% and keep power cleans moving fast!

STRENGTH (pt. 2)

Every 90 Sec for 5 Rounds (7.5 Min)

2 Deadstop Clean Pulls @ 100+% of 1RM Clean

STRENGTH (pt. 3)

4 sets of 3 Jerk Drives @ 80-90% of 1RM Jerk (split or Push)

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WARM UP / / ACTIVATION

3 Rounds For Quality

:20/:20 banded hip distraction

:20/:20 Isometric Lunge Hold

5/5 Slow Tempo Banded Hip Flexer Curls

:20 Hollow Hold

STRENGTH

EMOM 6

6 Alt Step Back Lunges (Front Rack)

*You choose the weight

*aim to stay at the same weight for all rounds!

WORKOUT

3 Sets (18 min)

AMRepsAP 3

20/16 Cal Row

Max reps in remaining time…Burpee Box jump over 24/20”

Rest 3 Min

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STRENGTH

Set 1) 2 Hang Snatches + 2 Overhead Squats

Set 2) 2 Hang Snatches + 2 Overhead Squats

Set 3) 2 Hang Snatches + 2 Overhead Squats

Set 4) 2 Hang Snatches + 1 Overhead Squat

Set 5) 2 Hang Snatches + 1 Overhead Squat

*Start at 65% 1RM Snatch and build over the 5 sets. DO NOT exceed 90% 1RM Snatch.

*Aim for unbroken reps!

*New Set every 2:30-3:00

WORKOUT

EMOM 10

5 Touch And Go Power Snatches*

20 Double Unders

*Choose your weight, and aim to stay at the same weight for all 10 Minutes!

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STABILITY

3 Rounds for Quality: 

10 Scap Push Ups

10 Prone Y Raises 

10 90/90/Press (x-over Sym)

10/10 Single Arm Banded external rotation (x-over Sym)

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

WORKOUT

“Handsy”

AMRAP 15

10 Toes to Bar

10/8 Cal Echo Bike

5 Strict Pull Ups

10/8 Cal Echo Bike

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WORKOUT

EMOM 24

15/12 Cal Echo Bike

*Strict Pull Up

15/12 Cal Ski

*Air Squat

*Aim for a hard effort on the machines today - choose your own reps on the pull ups and squats to sustain high machine calories!

POST WOD SKILL

10 Minutes of Practice / / Capacity Building

Hand Stand Hold / HS Walk / Progressions

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STABILITY / / STRENGTH

AMRAP 15 (For Quality)

10 Banded Heel elevated Glute Bridge (3 Sec hold at top)

5/5 Single Leg Split Squat (slow tempo / 2 sec hold at bottom) *add weight as needed

5+ Nordic Curls

10+ Sec L Sit Hold

*Rest as needed between movements!

STRENGTH

Deadlift

6x4 @ 80% of 1RM

PARTNER CASH OUT / / COOL DOWN

15 Min Partner Row (YGIG style, you choose the interval with your partner)

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*Monday Chipper theme continues for another week!

WORKOUT

For Time:

30 Burpee Box Jump Over 24/20”

30 Sandbag Bear Hug Squats 150/100

30 Chest To Bar Pull Ups / / Pull Ups

60 Wall Ball 30/20 (Heavy!)

60 Alt. DB Snatch 50/35

60/50 Cal Echo Bike

*30 Min Cap

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PARTNER WORKOUT

*Teams of 2

“The Gauntlet”

Part 1) 0:00-10:00

AMRAP 10

Max Reps BBJO 24/20” (YGIG Style)

REST 5 MIN (10:00-15:00)

Part 2) 15:00-25:00

AMRAP 10

*Partners Alternate after each movement!

10 Push Press

10 Pull Ups

10 Front Squats

RX=115/85

REST 5 MIN (25:00-30:00)

Part 3) 30:00-40:00

AMRAP 10

BUY IN: 50/40 Cal Echo Bike

Max reps in remaining time of squat clean thrusters 155/105

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WORKOUT

EMOM 40 (10 Rounds)

Alternate between…

Min 1) 5+ Burpee Box Jump Over 24/20”

Min 2) :40 Sec Row

Min 3) 10+ Alt. Double DB Reverse Lunge*

Min 4) :40 Sec Echo Bike

*Moderate weight on the lunges, DB’s can be held in front rack, at sides, overhead etc.

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LFCF 12 Days of XMAS

*Performed like the song!

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)

FireBreather Fitness Robot RX+=(2x50/35 DB’s)

*36 min time cap

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PARTNER WORKOUT

Part 1)

*Teams of 2, YGIG split reps however

AMRAP 18

40 Toes to Bar

40 Thrusters 45/35 (empty bar)

40/32 Cal Echo Bike

REST 6 Min

Part 2)

*Teams of 2!

2 Sets: (16 min)

AMRAP 3

15 Synchro Lateral Burpee Over Bar

Max Clean & Jerks 135/95

Rest 1 Min

AMRAP 3

15 Synchro Lateral Burpee Over Bar

Max Bar Muscle Ups / / C2B / / Pull Ups

Rest 1 Min

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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

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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!)

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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

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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!!

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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

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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

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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

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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!)

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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

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