OUR WORKOUTS

WORKOUT

3 Rounds

20 Front Squats 95/65

10 SHSPU / / HSPU / / or variation

800m Row

*25 Min Cap

WORKOUT

Part 1)

AMRAP 5

1, 2, 3, 4, 5 etc.

Wall Walk

4, 8, 12, 16, 20, etc.

Alt. DB Snatch 50/35

Part 2)

EMOM 8

4 Power Snatch

*you choose the weight

*use same weight for all rounds

*this weight should allow for ‘touch and go’ for 2+ reps each round 

Part 3)

-Partner WOD

-Teams of 2

-YGIG style, split reps evenly

AMRAP 18

40 Cal Row (partners share the same rower)

30 SHSPU / / DB Shoulder Press

30 Strict Pull Ups

80 Hand Release Push Ups

POWERLIFTING DAY

PART 1)

Deadlift 4x10 @ 60% of 1RM

PART 2)

Back Squat 5x3 @ 75% of 1RM

PART 3)

Shoulder Press 5x3 @ 75-80% of 1RM

SKILL

Bar Muscle Up Review

WORKOUT

EMOM 28 (7 rounds)

Alt. Between…

Min 1) 12/9 Cal Echo Bike

Min 2) 50ft DB Front Rack Walking Lunge *

Min 3) *Bar Muscle Up

Min 4) *Double Under / / Crossover / / Variation

*choose your own reps / / DB weight

STABILITY / / ACCESSORY WORK

4 Rounds:

15 Double DB Sumo Deadlift

:10 L Sit

:15/:15 Copenhagen Plank

5/5 Single Leg Split Squat (2 sec pause at bottom)

5 Glute Ham Raises 

STRENGTH

EMOM 16 (4 Rounds)

Alt. B/t…

Min 1) 3+ Ring Dips

Min 2) 5/5 Single Arm DB kneeling Press

Min 3) *Strict Chin Up

Min 4) *Handstand hold / HS Walk / Shoulder Taps

*You choose the reps / variation!

STRENGTH

Every 90 sec for 10 rounds (15 min)

3 Deadlifts @ 80-85% of 1RM

*Control the descent down!

WORKOUT

LFCF Benchmark “Death Row”

*last tested 12/31/2022

EMOM 20

Alt. Between…

Min 1) Max Cal Row

Min 2) Max Rep Burpee

*score = total reps

WORKOUT

2 Sets:

*Start a new set at 16:00 min

*Target sub 12 min

20 Pull Ups / / Chest to Bar Pull Ups

30 Clean & Jerks 95/65

20 Lateral Burpee Over Bar

30 Front Squats 95/65

20 Pull Ups / / Chest to Bar pull ups

WORKOUT

Part 1)

3 Rounds:

15 Heavy Wall Balls

50 single unders

Part 2)

AMRAP 12

8 Single Arm DB Snatch 50/35

25ft Single Arm DB overhead walking lunge 50/35

8 Single Arm DB Snatch 50/35

25ft Single Arm DB overhead walking lunge 50/35

40 Double Unders / single under crossovers / single unders

Part 3)

Partner Workout

*Teams of 2

AMRAP 12

50 Synchro Air Squats

30 Single Arm DB Devils Press 50/35 (YGIG / / Split Reps Evenly)

50 Synchro Hanging knee raises

HEAVY DAY

Part 1:

3x3 Clean Pull @ 100+% of 1RM Clean

*No drops - take bar down with control!

Part 2:

Every 2 min for 12 min (6 rounds)

1 Hang Squat Clean + 2 Front Squat (heavy! 70+% of 1RM Clean!)

Part 3:

7x1 Push / or / Split Jerk @ 85-90% of 1RM

SKILL

8 Rounds:

:20 Ab Mat Sit Ups

:10 Rest

:20 Jump Rope

:10 Rest

CONDITIONING

Every 3 min for 24 min (4 Rounds)

Alternate b/t…

500/400m Row

400m Run

WORKOUT

*Last Tested 07/15/2022 + 12/31/2022

LFCF Benchmark “Death Wish”

21-15-9

Hang Power Snatch 95/65

Lateral Burpee Over Bar

21-15-9

Thruster 95/65

Pull Up

21-15-9

Power Clean 95/65

Push Up

*23 min time cap

PARTNER WORKOUT

*Teams of 2

*YGIG

*Split work evenly

AMRAP 35

120 Cal Row

60 Burpee box jump over 24/20”

40 Sandbag Over Shoulder 150/100

80 Toes to bar / / variation

STRENGTH

Shoulder Press

4x10 @ 70% of 1RM

*Perform a new set every 2 min

WORKOUT

AMRAP 15

10/8 Cal Echo Bike

5 Strict Pull Up

10 Thrusters 75/55

WORKOUT

EMOM 28 (7 rounds)

Alt. Between…

Min 1) *Hang Power Snatch 95/65

Min 2) 15 Wall Ball 20/14

Min 3) *Toes To Bar

Min 4) 6 Bar Facing Burpee

*choose your own reps!

STRENGTH

Part 1:

Every 2 Min for 7 Sets

Pause Front Squats

7x2 @ 65-75% of 1RM

*2 sec hold at bottom

*priority= maintaining proper position and tempo!

Part 2:

Push Jerk

10x2

*Start light and finish heavy!

Part 3:

Accumulate 2 min in a L-Sit (or variation)

*10 min cap

CONDITIONING

Each Distance For Time:

Run 200m

Run 400m

Run 600m (400+200 route)

Run 800m

*Rest 90sec B/T sets

WORKOUT

“Grip Reaper”

5 Rounds:

3+ Bar Muscle Ups / / or Variation

10 DB Bench Press (2x50/35)

150ft Farmers Carry (2x50/35)

STRENGTH WARM UP

EMOM 3 (w/ empty bar)

5 Snatch Push Press (off of back)

EMOM 3 (w/ empty bar)

5 Snatch Balance (to squat or power receiving position)

EMOM 3 (w/ empty bar)

5 Hang Power or Squat Snatch

STRENGTH

EMOM 6

1 Hang Power or Squat Snatch + 1 Power or Squat Snatch @70-80% of 1RM

WORKOUT

2 Rounds For Time:

21 Power Snatch 95/65

45 Double Under

15 Overhead Squats 95/65

45 Double Unders

9 Squat Snatch 95/65

45 Double Unders

*15 min Cap

STRENGTH

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

DB “Z Press”

Strict Pull Up

*13 min Time Cap

PARTNER WORKOUT

*Teams of 2

AMRAP 15

10 DB Front Rack Lunges (2x35/25)

10 DB Hang Clean & Jerk (2x35/25)

10 Lateral Burpee Over DB’s

Max Cal Bike

*Both athletes work simultaneously (partner 1 on the bike, partner 2 on DB’s)

*Switch after partner has finished 10 reps at all 3 movements

*Score is total rounds AND total Cals!

WORKOUT

AMRAP 18

50/40 Cal Row

50 Wall Ball 20/14

50 Toes to Rings

50 Hand Release Push ups

Post WOD STRENGTH

Back Squat

6 reps @ 65%

4 reps @ 70%

4 reps @ 75%

2 reps @ 80%

2 reps @ 85%

1 rep @ 85+%

1 rep @ 85+%

WORKOUT

Part 1:

5-4-3-2-1

DB Burpee Box Step Up (2x35/25)

*10 Toes to Bar After Each Set

Part 2:

1-2-3-4-5

Clean & Jerk @75% of 1RM

*50 Double Unders After Each Set