OUR WORKOUTS

STRENGTH
(For quality)

4 Rounds:

5-10 Strict Ring Dips

5-10 Strict Chin Ups

5/5 Single Arm Shoulder Press (heavy)

*Rest as needed between rounds

WORKOUT

AMRAP 20

500m Row

15 Push Jerk 155/105

400m Run / / if it’s still Smokey 20/15 Cal Bike

15 Chest To Bar Pull Ups

WORKOUT

EMOM 28 (7 rounds)

Min 1) 15 Wall Ball 20/14

Min 2) *Toes To Bar

Min 3) *Double Under / / Jump Rope

Min 4) 15 KB swing 53/35

*Aim to work less than :40 sec for these movements

*Choose a variation and reps that allow for skill improvement / capacity building!

WARM UP

Extra long lower back and deadlift warm up!

HEAVY DAY

Deadlift Capacity (Session 5 out of 6)

8x5 @ 77% of 1RM

*These are getting heavy!! So add more rest if

you need it!

STRENGTH

“HSPU capacity builder”

EMOM 10

*Perform a HS / or / HSPU variant

WORKOUT

EMOM 12 (4 Rounds)

Alt.. Between:

Min 1) Max Rep Front Squat 95/65

Min 2) Max Rep Lateral Burpee Over Bar

Min 3) Max Rep Cal Row

Part 1)

21-15-9

Burpee Pull Ups

400m Run After Each Set

*13 min Cap

Part 2)

For Quality:

-Accumulate 300ft of bear hug sandbag carry 150/100

-Accumulate 2 min in an L-Sit Hold / or / Variation

15 Min Cap

Part 3)

AMRAP 9

10 Pull Ups

15 Hand Release Push Ups

20 Plate Ground To Overhead 45/35#

STRENGTH

EMOM 7

*Toes to Bar 

*You choose the reps!

WORKOUT

AMRAP 15

Max Distance Row

EMOM Complete 10 Wall Balls 20/14

STABILITY

15 Min hip & knee stability session

STRENGTH (HEAVY DAY)

(30 Min)

Deadlift Capacity (Session 4 out of 6)

8x5 @ 75% of 1RM

*These are getting heavy!! So add more rest if

you need it!

STRENGTH Part 1)

EMOM 16 (4 Rounds)

Min 1) *Strict Pull Ups

Min 2) *Strict Chin Ups

Min 3) Max Time in Chin Over bar Hold

Min 4) Rest

*You choose the reps!

STRENGTH Part 2)

Push or Split Jerk

2-2-2-2-1-1-1-1

Set 1) 60% of 1RM

Set 2) 65%

Set 3) 70%

Set 4) 75%

Set 5) 80%

Set 6) 80+%

Set 7) 80+%

Set 8) 80+%

STRENGTH

EMOM 10

4 Alt. Stepback Lunges (Back Rack)

*you choose the weight

WORKOUT

4 Rounds:

*Each Round For Time

*New Round every 5 min

12 Dumbbell Push Press, 2x50/35 lbs

200m Run

12 Dumbbell Box Step-ups, 2x50/35 lbs, 20/16 in

200m Run

STRENGTH

EMOM 12 (3 Rounds)

Min 1) 5-20 Ring Push Up / or / variation

Min 2) :40 sec Plank Hold

Min 3) 5-20 Toes to Rings / or / variation

Min 4) :20 sec L Sit Hold / or / variation

WORKOUT

*Last Performed 11/30/2021

For Time:

40/30 Cal Bike

20 Bar Facing Burpees

30 Hang Power Cleans 135/95

20 Bar Facing Burpees

40/30 Cal Bike

*10 min target time

*14 min cap

PARTNER WORKOUT

*Split work evenly 

*Teams of 2 

*YGIG Style

AMRAP 20

20 Burpee Pull Ups

10 Thrusters 135/95 (heavy)

20 DB Box Step Ups (2x50/35) 20/16”

40 Cal Row

CASH OUT

800m Partner Run upon finishing AMRAP!

Part 1)

Session 1 of our HSPU / overhead Capacity Builder:

Every 2 Min for 12 Min (6 Rounds)

Handstand Push Up / / Shoulder Press

*The goal is to build your capacity with strict, Kipping, and/or deficit / OR / to earn your very first HSPU!

Part 2)

(25 min)

(Session 3 out of 6) Deadlift Capacity Builder

8x5 @ 72% of 1RM

WORKOUT

EMOM 28 (7 Rounds)

Alt. B/T… 

Min 1) *BMU / / Pull Ups

Min 2) 50 Double Under

Min 3) *3 Power or Squat Snatch

Min 4) 7 Bar Facing Burpee

* You choose the reps / load to build your capacity!

WORKOUT

For Time:

20 Back Squats @ 55% of 1RM

8000/6000m Echo Bike

20 Back Squats @ 55% of 1RM

CORE WORKOUT

Part 1)

4 Min Side Plank Tabata (8 Rounds of :20 Plank/ :10 rest)

*Alt. sides every round!

4 Min Ab Mat Sit Up Tabata (8 Rounds of :20 Plank/ :10 rest)

Part 2)

For Time:

100 Knee Raises

*Every time you drop from the bar complete 10 Hand Release Push Ups

*10 Min Time Cap

WORKOUT

EMOM 12 (4 Rounds)

Min 1) 50ft Double DB Front Rack Walking Lunge

Min 2) 10-15 Burpees

Min 3) 10 Double DB Snatches

HERO HOUR CLASS FROM 12PM-2PM ON MONDAY 09.05.22

LFCF’s Labor Day “HERO HOUR”

*TO BE PERFORMED: PARTNER STYLE AND SPLIT REPS / OR / BRAVE IT SOLO!

*CLASS STARTS AT 12PM AND WILL INCLUDE A HARDY WARM UP / SET UP & COOL DOWN

LFCF’S “HERO HOUR”

AMRAP 60 MIN

HERO WORKOUT “RANDY”

For Time:

75 Power Snatches 75/55

HERO WORKOUT “JASON”

100-75-50-25

Air Squat

5-10-15-20

Bar Muscle Up / or / 10-20-30-40 reps of Pull Ups / or / Pull up variation

HERO WORKOUT “WITTMAN”

7 Rounds:

15 KB Swings 53/35

15 Power Cleans 95/65

15 Box Jumps 24/20”

HERO WORKOUT “JERRY”

1 Mile Run

2k Row

1 Mile Run

HERO WORKOUT “DT”

5 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

RX=155/105

PARTNER WORKOUT

*Partner Style

*YGIG / / Split work evenly

*Teams of 2

AMRAP 25

40/30 Cal Echo Bike

20 Strict HSPU

20 Strict Pull ups

40 Alt. DB Snatch 50/35

WORKOUT

EMOM 25

2 Power Snatch (Moderate weight / / below 75% of 1RM) + 10-20 Double Unders (no more than 15 sec of work!)

*aim to build consistency in good technique with power snatches

*the jump rope is an added “skill” piece and is not the focal point!

STABILITY

15 Min Knee & Hip Stability session

WORKOUT

30-20-10

Echo Bike Cals (21-15-9 Cals for ladies)

DB Bench Press 50/35

Rest 3 Min

30-20–10

Echo Bike Cals (21-15-9 Cals for ladies)

Pull Ups

*20 min Cap

WORKOUT

5 Rounds:

200m Run

15 Toes to Bar

200m Run

15 Thrusters 75/55