OUR WORKOUTS

WOD

PART 1:

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

Alt. DB Box Step Ups 24/20” (2x35/25)

*10 Push Ups AFTER Each Set

*9 min Target / 13 min Cap

PART 2:

Echo Bike Intervals

3 Rounds: (21 Min total)

3 min Easy pace - just below your typical workout speed

2 min Moderate pace - your normal workout speed

1 min Hard pace - NOT an all out sprint, but fast.

1 min Recovery pace

*aim to stay consistent with each of your paces so we can build your capacity over time!

WOD
AMRAP 20

20 Deadlift 225/155

50 Double Under

20 Toes to bar

50 Double Under

20 DB bench 50/35

50 Double Under

20 DB push press 50/35

50 Double Under

WOD

Tested on 11/04/2020 & 02/12/2021 & 09/03/2021

LFCF Benchmark “Death Wish”

For Time:

21-15-9

Hang power snatch 95/65#

Lateral burpee over bar

Right into...

21-15-9

Thruster 95/65#

Pull up

Right into...

21-15-9

Power clean 95/65#

Push up

*25 minute time cap

HEAVY DAY

Part 1:

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%

Part 2:

Shoulder Press

*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%

STRENGTH:

Part 1)

E2Min for 10 min

2 Hang Power Cleans @75+% of 1RM Clean

Part 2)

5x4 Clean Shrugs with 100% of 1RM Clean

*Rest 1 Min B/T sets

WOD

RETEST from:

02/16/21

04/28/21

For time:

40/30 Echo Bike Calories

20 Bar Facing Burpees

30 Hang Power Cleans, 135/95 lbs

20 Bar Facing Burpees

40/30 Echo Bike Calories

*Target: 11 min

Cap: 15 min

STRENGTH

Back Squat E2min for 12min (6 rounds)

3 Back Squats @ 75-80% of 1RM

WOD

EMOM 20 (5 Rounds)

Min 1) 16 Alt. DB Snatch 50/35

Min 2) 8 Burpee Box Jump Overs 24/20”

Min 3) *Pull Ups (you choose the reps, stay consistent!)

Min 4) :40 sec of Overhead Squats (you choose the load and reps)

Part 1: STRENGTH

Shoulder Press (using your new 1RM!)

*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 70-75%

*Set 5 – 5 reps @ 70-75%

*Set 6 – 5 reps @ 70-75%

*Set 7 – 5 reps @ 70-75%

Part 2: STRENGTH / STABILITY

4 Rounds (For Quality)

*Ring Dip (you choose the reps!)

:10-:20 L-Sit Hold / or variation

:30 - :60 HS Hold / and or / HS Walk Practice

10/10 Seated Single Arm DB Shoulder Press

5/5 Single Arm Upside down KB Press

WOD

5 Rounds:

10 Hang Power Snatch 95/65

30 Double Unders

15 Push Jerks 95/65

30 Double Unders

Rest 5 Min

10 Rounds:

3 Power Clean 135/95

3 Bar facing burpee

Happy Thanksgiving!

Post Turkey Day Burner

Part 1:

AMRAP 12

10 DB Burpee Box Step Up 24/20” (2x35/20)

400m run

Rest 4 Min

Part 2:

AMRAP 12

10 Toes to Bar

20 Push Ups

30 Air Squats

Rest 4 Min

Part 3:

AMRAP 12

20/15 Cal Row

20 Alt. Back Stepping Bodyweight Lunges

THANKSGIVING DAY MONSTER WORKOUTS

Part 1 Partner Warm Up

AMRAP 10

500m Row (split between two partners)

20 Synchro Partner shoulder taps

20 Synchro air squats

10 Synchro Burpees

Part 2 Partner WOD

Partner WOD

*Teams of 2

AMRAP 20

400m Run (run together)

20 Synchro Sit Ups

20 Burpee Pull Ups

Part 3 INDIVIDUAL WOD

EMOM 20

Alt. Between…

Min 1)10 Wall ball 20/14

Min 2) 15 Russian KB Swing 53/35

*Once you complete each movement, move directly to the echo bike for max cals until the change of the minute.

*your score for this workout is total # of cals at 20min.

*you must complete your wall balls / Russian KB swings before moving to the bike!

STRENGTH

E2MOM 10 (5 sets)

3 Position Power Clean @ 65% of 1RM Clean

WOD

AMRAP 12

9 Toes to bar

15 Box Jump Over 24/20”

9 Double DB Hang Power Clean (2x50/35)

15 Hand Release Push Ups

CrossFit Total

15 Min to find a 1RM Back Squat

15 Min to find a 1RM Shoulder Press

15 Min to find a 1RM Deadlift

WOD

EMOM 40

Alt. Between…

Min 1- 12/9 Cal Echo Bike

Min 2- 20 Alt. Single Leg V Ups

Min 3- *Strict Pull Ups (You choose # of reps)

Min 4- 5 Burpees + 30 Doubles (or :20sec of DU Practice)

The Ludwig Special

In a 3:00 window:

200m run

9 Power Snatch 60% 1RM

Max pullups

2:00 off

In a 3:00 window:

200m run

6 Power Snatch 70% 1RM

Max pullups

2:00 off

In a 3:00 window:

200m run

3 Power Snatch 80% 1RM

Max pullups

SKILL / / Practice

EMOM 10

*Bar Muscle Ups

*Coach will review variations/ and progressions.

*Choose a progression and # of reps that best suites your goals/needs!

WOD

3 Sets: (24 Min total)

AMRAP 5

6 Burpee Box Jump Overs 24/20”

7 Double DB Snatch (2x35/25)

8 Alt. DB Box Step Ups 24/20” (2x35/25)

Rest 3 Min

WOD

3 Rounds, Each Round For Time.

20/15 Cal Echo Bike

15 Power Clean 135/95

15 Push Jerk 135/95

15 Toes To Bar

20/15 Cal Echo Bike

REST 4 Min between rounds

*Aim for sub 5 Min round 

*7 min time cap per round!

10 Min HIP STABILITY

WOD

50 Deadlift 185/125

50 Wall Ball 20/14

50/35 Cal Row

50 Wall Ball 20/14

50 Deadlift 185/125

CASH OUT

1 mile recovery run (easy pace)

STRENGTH

Push Press 5x4 @ 100% of Shoulder Press 1RM

PARTNER WOD

*Teams of 2

*YGIG Style

*Aim to split work evenly

AMRAP 20

40/30 Cal Echo Bike

20 Strict Pull Ups / or / a variation

20 Strict HSPU / or / DB Shoulder Press

APPAREL ORDERS DUE THIS WEDNESDAY!!

WOD

Every 2min for 20min (10 Rounds)

30 Doubles / or / 60 Singles

then…

Odd Minutes: 10 Power Snatches 95/65

Even Minutes: 10 Bar Facing Burpees

*Every round starts with jump rope, and on odd minutes we’ll power snatch, even minutes we’ll do bar facing burpees.

*Aim to sprint through every round so that you spend about 1 min working and 1 min resting.

*Try not to spend more than :30sec on Jump rope - scale as needed!

*Today’s stimulus can get very diluted if we “pace” every round so go FAST!

!! LIVINGFIT APPAREL !!

ORDER HERE

PARTNER WOD

*Teams of 2

*YGIG Style

*Alternate after completing a FULL round

AMRAP 30

5 Pull Ups

10 Push Ups

15 Wall Balls 20/14