OUR WORKOUTS

SKILL

FOR QUALITY AMRAP 15

:10+ L Sit Hold

2 min Crossover Singles / or practice

2 Wall Walks (+ optional Wall Facing HSPU)

100ft Double Overhead KB / DB walk (moderate load - maintain perfect overhead lockout before moving up in weight)

*Ring Dips (for Quality / /emphasis on FULL R.O.M.)

*you choose the reps for the ring dip

WORKOUT

EMOM 20 (5 Rounds)

Min 1 & 2: 400m Run / / Scale to 300m Run if a sub 2 min 400m pace is unattainable.

Min 3: *Sandbag Ground to Over Shoulder (heavy)

Min 4: 15 Wall Ball 20/14

*You choose the reps on the bag!

SKILL

7 Min Coach Led Shoulder Stability Circuit

STRENGTH (part 1)

Shoulder Press

5 Reps at 65% of 1RM

4 Reps at 70%

4 Reps at 70%

3 Reps at 80%

3 Reps at 80%

4 Reps at 75%

4 Reps at 75%

5 Reps at 70%

STRENGTH (part 2)

EMOM 10

4 Alt Back Rack Step Back Lunges

*You choose the weight / / keep it light!

WORKOUT

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

Toes To Bar

Alt. DB Snatch 50/35

*10 Min Cap

WORKOUT

30 Clean & Jerks 115/80

800m Run

30 Power Snatches 115/80

800m Run

SKILL

15 Min bar Muscle up Prep

Every 90 Sec for 5 rounds

*Bar Muscle Ups / or progressions!

WORKOUT

Every 6 min for 18 min (3 Rounds)

*Each round for Time:

*Goal sub 4:30 rounds

21 Deadlifts 225/155

15 Lateral Burpee over bar

9 SHSPU / / or DB Press

3 Wall Walks :)

SKILL

EMOM 9 (3 Rounds)

Min 1) :20 L Sit

Min 2) :30+ KB Overhead Hold (perfect position before heavy weight)

Min 3) Wall Walk / / HS Walk / / WF HSPU

WORKOUT

EMOM 16 (4 Rounds)

Min 1) 5+ Bear hug sandbag squats (mod/heavy)

Min 2) :40 Ski

Min 3) 20 Air Squats

Min 4) :40 Echo Bike

*prioritize intensity in the squat minutes, before adding intensity into the machine minutes!

HEAVY DAY

PART 1:

3x3 Clean Pull @ 100% of 1RM

PART 2:

EMOM 10

2 Hang Power Clean @70-75% of 1RM Clean

PART 3:

Push / or / Split Jerk 7x1 @ 80-85% of 1RM

WORKOUT

EMOM 40 (10 Rounds)

Min 1) 200m Run / / Scale to 150m route if needed

Min 2) 7 DB Thrusters (light load)

Min 3) *Pull Ups / or Variation

Min 4) 10+ V Ups / or Variation

STRENGTH

Deadlift (8 working sets)

5 Reps at 65% of 1RM

4 Reps at 70%

4 Reps at 70%

3 Reps at 80%

3 Reps at 80%

4 Reps at 75%

4 Reps at 75%

5 Reps at 70%

*No Drops

*All reps performed “deadstop” :!

WORKOUT

Every 10 Min for 3 Rounds (30 min total)

*perform the following, each round is “for time”

15/10 Cal Echo Bike

10 Burpees

15/10 Cal Echo Bike

10 Burpees

15/10 Cal Echo Bike

WORKOUT

15-12-9

Squat Clean 135/95

Lateral burpees over bar

Into…

21-15-9

Push Jerk 135/95

Lateral Burpees over bar

CASH OUT

For time:

75 Toes to Bar

*every time you break perform 7 parallete push ups 

PARTNER WORKOUT

*Teams of 2

*YGIG (one works, one partner rests)

*Split reps Evenly

AMRAP 20

2-4-6-8-10…

Sandbag Ground to Over Shoulder 150/100

Strict HandStand Push Ups / or / DB Push Press

*every 4 min, starting at 0:00 BOTH partners complete a 400m Run!

“This One Goes to Eleven”

10 Rounds:

11 Wall Balls (heavy ball)

6 Pull Ups

3 Min REST (on your own)

Then…

10 Rounds:

11 V Ups

6 Alt. DB Snatch (Heavy DB)

*”Heavy” will be relative to your baseline.

*If possible, aim to have your wall ball decently close to your pull up system.

36 Min Overall Time Cap

*Aim for sub 16 min for both workouts

SKILL

AMRAP 12 (For Quality)

:15+ L Sit Hold

1 Wall Walk + :10 Hold / or / Wall facing HSPU’s

5/5 Slow Tempo Single Leg Eccentric squat to box / or target

:30/:30 Copenhagen plank

1 min high plank

WORKOUT

5k Row

*26 Min Cap

EMOM 32 (8 Rounds)

Alt. B/t…

Min 1: 5 Deadlifts (moderate weight below 70% of 1RM)

Min 2: *Bar muscle up (you choose the reps/progression)

Min 3: 6+ Burpee Box Jump Over 24/20”

Min 4: :40 Echo Bike (aim for 10/8 Cals or more)

STRENGTH

Alt. Every 90 sec for 5 Rounds (15 minutes)

6 Front Squat

3 Overhead Squat

*choose a weight that you can maintain for all rounds.

*choose your weight based off of your overhead squat.

*if your weight seems “too light” for your front squats add more reps.

STRENGTH (Part 2)

Shoulder Press

7x1

*start your first set @ 80% of 1RM and build / or / maintain over the 7 sets

STRENGTH

EMOM 7

3 Clean & Jerks

*Choose a moderate weight that can be sustained!

PARTNER WORKOUT

*Teams of 2

*Alt. Complete rounds with your partner

10 Rounds (5 Rounds Each)

5 Burpee Pull Ups

20 Wall Ball 20/14

5 Shuttle Runs (1 shuttle run = 50ft)

THE LFCF TRIATHLON

*Last tested 07/22/2022

15 Min Max Distance Row

15 Min Max Distance Echo Bike

15 Min Max Distance Run

*45 minutes of awesomeness!!!!!

WORKOUT

2 Sets:

3 Wall Walk

10/10 Single Arm DB Overhead Lunge (Alt. Legs in place) 50/35

30 Crossovers / / 50 tall slow singles

10/10 Single Arm DB Hang Clean & Jerk 50/35

60 Double Unders / / 120 Fast singles

3 Wall Walks

*8 Min Cap per set

*Target Sub 6 min sets

*2 Min Rest Between sets

PARTNER FINISHER WORKOUT

*Teams of 2

*YGIG Style

AMRAP 14

50 Toes to Bar

50 Strict HSPU

50 Strict Pull Ups

50/40 Cal Echo Bike

STRENGTH / / STABILITY

3 Rounds (15 min)

:20 Hollow Hold

:30 Active Shoulder Hold from pull up bar

:30 Double KB Overhead hold

:40 Ring Plank

*Rest as needed between movements

STRENGTH (Part 2)

Every 90 Sec for 5 Rounds (15 min)

Alternate between…

Set 1: 6 Back Squats

Set 2: 3 Front Squats

*Set 1 + Set 2 = 1 Round

*Aim to use the same weight for both movements and for the entire workout

*choose a moderate weight that will build your squat capacity - NOT drain you for the rest of the week of training!

STRENGTH

Every 90 sec for 7 rounds

2 Hang Power or Squat Snatches

*Start @ 60% and work Up in weight!

WORKOUT

*Retest from 4/20/2023

10 Rounds:

3 Push Jerks*

200m Run

*18 Min Time Cap

*Choose a weight that’s challenging but sustainable for 10 rounds!

WORKOUT

EMOM 30 (10 Rounds)

Alt… B/T

Min 1: *Sandbag Over Shoulder (heavy!)

Min 2: 3 Bench Press @ 70-77% of 1RM

Min 3: 12/10 Cal Echo Bike