OUR WORKOUTS

WORKOUT

“30 Seconds Out”

Every 5min for 20min (4 Rounds)

In a 4 min window complete:
12 Burpee Box Jump Over 24/20”

400m Run

In remaining time… Max Reps Bar Muscle Up / C2B / Pull Ups

REST 1 MIN

STRENGTH
“Ring Things”

EMOM 12 (3 Rounds)

Alt. B/T…

Min 1- *Toes to Rings

Min 2- :20 Hollow Hold / / Tuck Hold

Min 3- *Ring Push Ups

Min 4- :40 Plank

*Choose your own reps to build strength & stability in both positions.

WORKOUT

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

Toes To Bar / / T2B Variation

15 Wall Balls 20/14 AFTER each set :)

*20 Min Time Cap

AEROBIC CAPACITY
*Aim to improve your paces from 7/20/2022

1000m Row

Rest 2 Min

800m Row

Rest 2 Min

600m Row

Rest 2 Min

400m Row

Rest 2 Min

200m Row

*Aim to use a faster pace as the distance decreases!

STRENGTH

Deadlift 6x2

Set 1: 2 Reps @ 75% of 1RM

Set 2: 2 Reps @ 80% of 1RM

Set 3: 2 Reps @ 85% of 1RM

Set 4: 2 Reps @ 90% of 1RM

Set 5: 2 Reps @ 90% of 1RM

Set 6: 2 Reps @ 90% of 1RM

WORKOUT

“LFCF Gut Check”

800m Run

30 Power Snatch 115/80

800m Run

30 Clean & Jerk 115/80

800m Run

30 Thruster 115/80

*30 Min Cap

STRENGTH

EMOM 10

4 Alt. Back Step Back Rack Lunge

*You choose the weight!

WORKOUT

30-20-10

Echo Bike Cals (Ladies Cals 21-15-9)

DB Bench Press 50/35

Rest 5 Min

30-20–10

Echo Bike Cals (Ladies Cals 21-15-9)

Pull Ups

10 min Hip & Knee STABILITY WARM UP

WORKOUT

Every 2 Min for 20 min (10 Rounds)

In a 1 Min window complete:

3 Power Cleans 135/95

3 Front Squats 135/95

3 Push Jerks 135/95

In remaining time… Max reps bar facing burpees!

*Rest 1 Min between rounds!

*Score is total burpees completed!

*use a weight that allows for unbroken reps on your barbell movements!

WORKOUT

EMOM 28 min (7 Rounds)

1. *Power Snatch 75/55

2. :30 Double Under

3. *Pull Up / C2B / Bar Muscle Up

4. 10/8 Cal Echo Bike

*choose your reps to build your capacity!

WORKOUT

*Partner Workout

*Teams of 2

*YGIG

*Alternate after completing a full round

16 Rounds: (8 Rounds each)

4 Hang Squat Cleans 135/95

8 Bar facing burpees

12 Toes to Bar

*35min time cap

WORKOUT

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

Deadlift 225/155

Strict Pull Ups

Directly into…

1.5 mile run (Three 800m laps)

Time Cap: No Time Cap…You must finish ;)

CORE STRENGTH

3 Rounds For Quality:

20 Toes to Ring

Max Hold L Sit / or / variation

:20 sec Handstand hold / / HS walk practice

20 Single Leg V Up

WORKOUT

“Nancy’s Sister”

5 Rounds

400m Row

15 Front Squats 95/65

*20 Min Time Cap

“Heavy Day”

Part 1) Snatch Balance

Every 90 sec for 5 Rounds

2 Snatch Balance @ or above 50% of 1RM Snatch

Part 2) Pause Overhead Squats

Every 2 min for 10 Min (5 Rounds)

3 Overhead Squats with a 1 sec pause at bottom position @ moderate / heavy weight.

Part 3) Snatch Pull + 3 sec descent

EMOM 10

1 Snatch Pull @ 100+% of 1RM Snatch (Using a slow tempo descent)

Warm Up Workout:

3 Rounds:

20 Ball Slam 30/20

60 Double Unders / / 120 Singles

*8 min cap

WORKOUT

3 Rounds:

25/20 Cal Bike

15 DB Deadlift 50/35

10 DB Shoulder to Overhead 50/35

Rest 1 Min between rounds*

*3:30 Min Cap per round

CASH OUT

3 Rounds:

30 Wall Ball 20/14

400m Run

*14 min Cap

WORKOUT

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

Clean & Jerk 115/80

*After each set of Clean *& Jerks Complete:

5 Pull Ups

10 Push Ups

15 Air Squats

WORKOUT

6 Rounds:

New round every 4 Min

200m Run

3 Sandbag Ground to Over Shoulder 150/100

50 Double under / / 100 Single Under

3 Devils Press (2x50/35)

*Aim to have at least 1 Min of rest each round!

WORKOUT

AMRAP 20

40 Pull Ups

40 DB Push Press 35/25

40 Push Ups

*Every 2 min complete 8/6 Cal Bike SPRINT (starting at 0:00)

AEROBIC CAPACITY

1000m Row

Rest 2 Min

800m Row

Rest 2 Min

600m Row

Rest 2 Min

400m Row

Rest 2 Min

200m Row

*Aim to use a faster pace as the distance decreases!

STRENGTH

EMOM 10

3 Deadlifts @ 65%+ of 1RM

Warm Up Workout

EMOM 12 (3 Rounds)

Alternating B/T…

Min 1) 5-15 Toes to Rings / / or Variation

Min 2) 10+ Ball Slams 30/20

Min 3) :10+ L Sit Hold / / or Variation

Min 4) *Slow Tempo Push Ups

*You choose the reps!

WORKOUT

3 Rounds For Time:

25 Back Squat 95/65

400m Run

Target: Sub 11 min

Cap: 15 min

STRENGTH

4 Rounds For Quality: (1st round will be a warm up round with lighter weight, last 3 rounds should be performed with ‘heavier’ weight)

50ft Walking Lunge (KB’s / DB’s held at sides)

12/9 Cal Echo Bike (recovery pace)

20 DB Shoulder Press (Light weight)

REST as needed B/T rounds…

WORKOUT

Every 4 min for 16 min (4 Rounds)

*Each round is for time

9 Burpee Box Jump Over 24/20”

12/9 Cal Echo Bike

15 Pull Ups / C2B / BMU

*Target sub 2 min rounds!

Part 1) Partner Warm Up Workout

*Teams of 2

*YGIG, but Alternate working after every round

AMRAP 10

2,4,6,8, etc… adding two reps every round

Alt. DB Snatch 50/35

6/4 Cal Bike Sprint AFTER each set of DB Snatch

*Partners alternate working every round

REST 5 MIN B/T PART 1 & 2

Part 2) Main Workout *Performed Individually

AMRAP 20

400m Run

100ft Walking Lunge (Bodyweight)

Max Reps of Unbroken Toes to Bar / or / T2B Variation

*Score = total number of toes to bar

LFCF BENCHMARK

”Death Wish”

*Last tested 9/03/21 + 12/03/2021 + 06/04/2022

For Time:

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

25 Min Cap