OUR WORKOUTS

STRENGTH

Pause Back Squats

6x2 @70-80% of 1RM (2 sec Pause @ Bottom)

WOD

10 Rounds:

10 Wall Balls 20/14

5 Burpees

100ft Farmers Carry 2x50/35 (KB or DB)

*17 min Cap

“Heavy Day”

Deadlift

7x1 85-90% of 1RM

Bench Press

7x1 85-90% of 1RM

“Murph Prep” Partner WOD

*Courtesy of CFV!

*Teams of 2

*BOTH partners work at the same time!

4 Rounds (32 min total)

Part 1:

AMRAP 4

5 Pull Up

10 Push Up

15 Air Squat

Part 2:

AMRepsAP 4

Echo Bike Cals

*Partners alternate between part 1 and part 2 so that there is no rest!

*Complete 4 rounds each (AKA four 8 min rounds, for 32 minutes total)

Part 1) “FireBreather”

3 Rounds:

10 Wall Balls 25/20 (Heavier!)

50 Double Unders (or :45sec of practice)

Part 2) “Strongman Stability”

2 Rounds For Quality:

100ft Right Arm (Heavy) DB/KB Suitcase carry 70/50#

100ft Left Arm (Heavy) DB/KB Suitcase carry 70/50#

50ft DB/KB Walking Lunge (Moderate Load)

100ft Overhead* Right Arm Single Arm KB Walk (moderate loading)

100ft Overhead* Left Arm Single Arm KB Walk (moderate loading)

Part 3) “UnderWater”

10-8-6-4-2

Squat Cleans 135/95

400m Run

*Time Cap: 17 min

STRENGTH

EMOM 10

1 Power / or / Squat Snatch @ 80-85% of 1RM

WOD

3 min Max Cal Bike

3 min Max Cal Row

2 min Max Cal Bike

2 min Max Cal Row

*No rest between movements! :)

WOD

“Slow Build”

Thruster Capacity Builder (20 min Total)

EMOM 5

5 Thrusters 75/55

EMOM 5

5 Thrusters 95/65

EMOM 5

5 Thrusters 115/80

EMOM 5

5 Thrusters 135/95

STRENGTH

Shoulder Press

6x2 @ 80% of 1RM

WOD

EMOM 20 (5 ROUNDS)

Min 1) *Ring Dip / or / Bar Dip

Min 2) *Toes to Bar

Min 3) 7/7 Single Arm DB Push Press

Min 4) 7 DB Devils Press 35/25

STRENGTH

Deadlift

*Set 1 - 5 reps @ 65%

*Set 2 – 3 reps @ 70%

*Set 3 – 1 rep @ 75%

*Set 4 – 5 reps @ 70%

*Set 5 – 3 reps @ 75%

*Set 6 – 1 rep @ 80%

*Set 7 – 5 reps @ 75%

*Set 8 – 3 reps @ 80%

*Set 9 – 1 rep @ 85%

WOD

“Murph Prep”

AMRAP 15

15/12 Cal Bike

10 Pull Ups

20 Push Ups

30 Air Squats

STRENGTH

Push Jerk

10x2 @75% of 1RM

*Aim to do one set every minute-ish!

WOD

2 sets:

3 min Max Cal row

2 min Max Front Squats 95/65

1 min Max Double Unders

3 min Rest between sets…

Part 1)

Death By EMOM…

PUSH UPS!

Start at 2, go up by 2

Part 2)

PARTNER WOD

*YGIG

*Teams of 2

*Split Reps Evenly

*Run 200m’s together :)

AMRAP 20

30 Thrusters 75/55

200m Run

30 Hang Power Snatches 75/55

200m Run

SKILL

Toes to Bar & HSPU Practice

WOD

EMOM 28 (7 Rounds)

Min 1) *Toes To Bar

Min 2) :30sec Double Under / / Jump Rope

Min 3) *HSPU 

Min 4) 6 Burpee Box Jump Over 24/20”

*Choose a progression and a reps scheme you can maintain so that you can build your capacity with these movements!

WOD

“Carnage”

AMRAP 10

10 DB Bench Press 50/35

10 Pull Ups

Rest 5 min

AMRAP 10

10 Deadlift 225/155

30 Air Squats

SKILL

Clean Technique + Drills / / Build Up

WOD

EMOM 20

2 Power Cleans @ 75% of 1RM

STRENGTH

Shoulder Press 7x2 @ 75% of 1RM

WOD

30-20-10

Push Press 95/65

KB Swing 53/35

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

*Time Cap 13 Min 

STRENGTH

Back Squat 8 x 1 @ 85% of 1RM

WOD

LFCF Benchmark ”Death Row”

EMOM 20 

Alt. B/T…

Min 1) Max Cal Row

Min 2) Max Burpee

WOD

AMRAP 20

20 Toes to Bar

20 Box Jump Over 24/20”

20 Overhead Squat 75/55

20/15 Cal Row

20 Power snatch 75/55

20 Thruster 75/55

20 Burpee Over Bar

WOD

EMOM 30 (6 Rounds)

Alt. Between…

Min 1- *Strict Pull Up / or / Bar muscle up / Chest to Bar practice!

Min 2- 40 Double Under / :30 of practice!

Min 3- 8 Alt. Single DB Devils Press 50/35

Min 4- 50ft Walking Lunge (add weight as needed!)

Min 5- 12/9 Echo Bike Cal

STRENGTH DAY

Part 1:

Every 90sec for 15 min (10 rounds)

2 Squat Cleans @ 80% of 1RM Clean

Part 2:

EMOM 7

1 Clean Lift Off + 1 Clean Pull + 1 Power Clean (2 sec Pause in receiving position) @ 50% of 1RM Clean

FQ: Warm Up AMRAP 10

20 Tibialis Raises

20/20 Hip Flexor Curl

50ft Banded Side Step

50ft Banded monster walk

10 Banded Glute Bridge

WOD

”Cruise Control”

AMRAP 25

100 Double Unders / / 200 Singles

20 Weighted Box Step Ups 50/35# 20/16”

400m Run

500m Row

STRENGTH / / STABILITY

5 min Crossover Symmetry Shoulder Protocol

3 Rounds For Quality:

10/10 Single Arm DB Kneeling Press (light)

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

10 Ring Push Ups

WOD

AMRAP 12

2 Push Press 75/55

5 BBJO 24/20”

4 Push Press 75/55

5 BBJO 24/20”

6 Push Press 75/55

5 BBJO 24/0”

*Adding 2 Push press reps until clock hits 12 min!