OUR WORKOUTS

SKILL

10 Min Coach Led Shoulder Stability / Mobility

WORKOUT

For Time:

500/400m Row

45 DB Push Press *

500/400m Row

30 DB Push Press *

500/400m Row

15 DB Push Press *

*Choose a weight that allows for repeated unbroken sets of 10 for the entire workout!

*13 min Time Cap

CASH OUT

Every 90 Sec for 5 Rounds (7:30)

*Pull Ups

*Anything goes today, choose your own reps!

*Consider adding weight for strict pull ups, or refining kipping/butterfly technique, or even lots of reps for building capacity. You choose!

SATURDAY WORKOUT

PART 1:

5 Min Max Distance Echo Bike

5 Min Max Distance Row

5 Min Max Distance Run

PART 2:

3 Rounds:

Min 1) Max Reps Clean & Jerks 95/65

Min 2) Max Reps Double Unders

Min 3) Max Reps Pull Ups

Min 4) Max Reps Wall Walks

Min 5) REST

ANNUAL LFCF HANUKKAH WORKOUT

8 Rounds:

8 (4/4) Hang DB Snatch 50/35

8 (4/4) Single Arm DB Overhead Reverse Lunge 50/35

8 Burpees Over DB

8 Wall Ball (Heavy)

8 Toes To Bar / / Knee Raises

8 Hand Release Push Ups

8 V Ups :)

8 Box Jump Over 24/20”

WORKOUT

For Time:

12-9-6

Back Squat 135/95

*150m Run After each set

Into…

100 Ab Mat Sit Ups / / 100 V Ups

Into…

6-9-12

Back Squat 135/95

*150m Run After each set

STRENGTH

AMRAP 15 (For Quality)

5/5 Single Arm DB Kneeling Press (heavy)

5/5 SA DB Bent Over Row (heavy)

5+ Bar Dips

5+ Slow Tempo Ring Push Ups

*Rest as needed

STRENGTH (pt. 2)

Bench Press

5x2 @80-85% of 1RM

CASH OUT

“SHSPU Capacity Builder”

Every 90sec for 5 rounds (7.5 min)

*Strict HSPU

*You choose the reps!

*Prioritize a full ROM press!

STABILITY

Coach Led Shoulder and T-Spine Mobility and Stability

SKILL

10 Min Single Leg Squat and Deadlift stability

WORKOUT

EMOM 16 (4 Rounds)

Min 1) 10+ Overhead Squats 75/55

Min 2) 10+ Burpees Over Bar

Min 3) 10/8 Cal Bike

Min 4) 7+ Power Snatch 75/55

STRENGTH

Deadlift 7x4 @ 80% of 1RM

* this is session #6 of our deadlift capacity

*aim to rest 2:30-3:30 between sets

*controlled descents - if needed, break the 4 reps into smaller sets - but don’t exceed two breathing cycle between reps.

*If you haven’t already completed sessions 3 & 4 or 5 (7x3 or 6x3 or 6x4 @ 80%) revert back to one of those instead of todays 7x4

CASHOUT

For Time:

80/64 Cal Row

5 Min Cap

SATURDAY WORKOUT

LFCF Benchmark “death wish”

For Time:

21-15-9

Hang Power Snatches, 95/65 lbs

Lateral Burpee Over Bar

Into…

21-15-9

Thruster 95/65

Pull Up

Into…

21-15-9

Power Clean 95/65

Push Up

SKILL

“Barbell Cycling”

2 Sets:

12 Unbroken Power Cleans

-Rest

9 Unbroken Power Cleans

-Rest

6 Unbroken Power Cleans

*use a slightly heavier weight each set if possible. Maintain proper position through out all unbroken, “touch and go” reps.

*the goal is to learn proper touch and go form, then reinforce it with some weight - this is not supposed to be “heavy” or a strength

WORKOUT

“DT”

5 Rounds:

12 Deadlift 155/105

9 Hang Power Cleans 155/105

6 Push Jerks 155/105

*15 Min Cap

SKILL

10 Min Warm Up / Bar Muscle Up drills

PRACTICE

Every 2 min for 8 min (4 Rounds)

*Bar Muscle Ups

* You choose the reps / progression

WORKOUT

3 Rounds:

30/24 Cal Row

20 Front Rack Alt. Lunges 95/65 (from Floor)

100 Double Unders (work less than 3 min)

REST 1 Min Between Rounds

Score: Slowest round

WORKOUT

EMOM 28 (7 Rounds)

Min 1: 10/8 Cal Bike (less than :40 of work)

Min 2: 15+ Wall Ball 20/14

Min 3: 4+ Shuttle Run (50ft)

Min 4: 8 Alt. DB Snatch (heavy!)

CASH OUT

EMOM 5

*Strict HSPU

*choose the reps to build your capacity!

STRENGTH

AMRAP 15 (For Quality)

3 Weighted Pull Ups

6 Bar Dips

9 DB Push Press (mod/heavy)

12 Ring Rows (slow eccentric)

*1 Min rest b/t rounds

STRENGTH (pt 2)

Deadlift 6x4 @ 80% of 1RM

* this is session #5 of our deadlift capacity

*If you haven’t already completed sessions 3 & 4 (7x3 or 6x3 @ 80%) default to those instead of todays 6x4

STRENGTH

AMRAP 12 (For Quality)

:10 L Sit Hold

3+ Strict Toes to Bar with Slow descent!

20 V Up

:20 / :20 Coppenhagen Plank

STRENGTH (pt. 2)

Every 90 Sec for 15 min (10 sets)

1 Power Clean + 1 Front Squat + 1 Jerk

* start moderate and build over the ten sets!

SATURDAY WORKOUT

Part 1)

AMRAP 9

20 Alt. DB Snatch 50/35

10 Burpee Box Jump Over 24/20”

Part 2)

E2MOM 12 (6 Rounds)

10 Bar Facing Burpees

1 Squat or Power Snatch (Heavy)

Part 3)

AMRAP 15

400m Run

15 Overhead Squats / OR / Front Squats 95/65

10 Burpee Pull Ups

*3-5 Min of REST between each part

Coach Led “Machine” Warm Up

Partner Warm Up Workout

*Teams of 2

*YGIG

300 Box Step Ups

200 Alt. SL V Ups / / Ab Mat sit ups

100 Burpees

MAIN WORKOUT

Last Performed on: 10/23/2021 & 02/12/2022

For Time:

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

Power Clean 155/105

*After every round of power cleans complete one round of "Cindy"

*One Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats

*30 Min Cap

THANKSGIVING DAY LFCF FITNESS EXTRAVAGANZA

Part 1)

4 Sets:

3 Min Work / 1 Min Rest

15 Toes To Bar

10 Thrusters 75/55#

Max Calorie In Remaining Time

Even Minutes: Bike

Odd Minutes: Row

REST 4 Min Between Part 1) & Part 2)

Part 2)

4 Sets:

3 Min Work / 1 Min Rest

15 DB Bench Press (2x50/35)

10 Power Snatch 95/65

Max Reps in Remaining time:

Even Minutes: Bar Facing Burpee

Odd Minutes: Double Under

PARTNER CASH OUT:

5k Run (YGIG, partition as you wish!)

WORKOUT

10 Rounds:

200m Run

3 Push jerks @ 65% of 1RM

*Use a rack

*Should be able to perform all sets UBK

*16 min Cap

Post Workout STRENGTH

Pause Front Squat (2 sec hold at bottom)

5 x 2 @ 80% of 1RM CLEAN

WORKOUT

EMOM 40

Alt. B/t…

Min 1) *Cal Ski / / :40 sec

Min 2) 3+ Sandbag G2OS 150/100

Min 3) *Cal Row / / :40 Sec

Min 4) *Hand Release Push Up

STRENGTH

3 Rounds For Quality:

20/20 Half Kneeling Single Arm DB Press (light)

10/10 Single Arm DB Bent Over Row (heavy)

:10+ L Sit

:10 Ring Support Hold (top) + :5 Hold at bottom

WORKOUT

40-30-20-10

KB Swing 53/35

Push Press 75/55

*13 Min Cap

PART 1)

For Time:

21 Power Snatch

21 Burpee Over Bar

15 Hang Squat Snatch

15 Burpee Over Bar

9 Squat Snatch

9 Burpee Over Bar

*RX = 95/65

*12 Min Cap

PART 2)

EMOM 12 (3 Rounds)

Min 1: 8/6 Cal Ski + 20 Double Unders

Min 2: *Wall Walks / / Wall Facing HSPU

Min 3: 15/12 Cal Row

Min 4: 5/5 SA DB Overhead Back Step Lunge