OUR WORKOUTS

WOD

HERO WORKOUT

“DT”

5 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

RX= 155/105#

WOD

50/35 Cal Row

Then…

2 Rounds

30 Double DB Ground To Overhead (2x35/25#)

30 DB Thruster (2x35/25#)

30 Burpee Pull Ups

Then…

50/35 Cal Row

WOD

Part 1) 0:00-10:00

For Time:

30-20-10

KB Swing 53/35#

Box Jump Over 24/20”

*Target Sub 6 min

Part 2) 10:00-21:00

AMRAP 11

9 Toes to Bar

7 Deadlifts 225/155

5 Bar facing burpees

STRENGTH

Shoulder Press

7x1 @ 90% of 1RM

WOD

3 Rounds For Time

12 DB Push Press 50/35#
200m Run

12 DB Box Step Ups 50/35# 20/16”

200m Run

*Target 12 min

*Time Cap 15 min

WOD / / STRENGTH

EMOM 20

Perform 1 “Heavy” Squat Clean & 1 Front Squat @ 70+% of your Clean 1RM

CASH OUT

Every 30 Sec for 7 Min

Strict Chin Ups

*You choose the number of reps!

CORE / MIDLINE STRENGTH & STABILITY

3 Rounds For Quality:

*Rest as needed between holds

*Accumulate the assigned time if needed. Goal should be :30 sec consecutive holds!

:30 Ring Plank Hold

:30 L Sit Hold (Knees Up)

:30 Hollow Hold

:30 Flutter Kick

:30 Shoulder Taps

WOD

Retest from 11/05/2020 & 02/11/2021

“Race Day”

*Each set is for time

*Start a new set every 6 minutes

Set 1) 50/35 Echo Bike Calories

Set 2) 40/28 Echo Bike Calories

Set 3) 30/21 Echo Bike Calories

WOD

HERO WORKOUT “The Chief”

5 Rounds

AMRAP 3 
3 Power Clean 135/95

6 Push Ups 

9 Air Squats

Rest 1 Min

WOD

EMOM 20 

1 “Heavy” Power Snatch @ 70-80% of 1RM

CASH OUT

”Capacity Builder”

EMOM 7 

Toes To Bar

*You choose the number of reps!

WOD

AMRAP 30

30 Deadlift 225/155#

30 Strict HSPU / or / Strict DB Shoulder Press

30 DB or KB Box Step Ups 20/16” 2x35/25#

30/21 Echo Bike Cal

STRENGTH

4 Rounds For Quality:

5 Slow Tempo Ring Dip or Bar Dips

50ft Walking Lunges (DB’s at your side) 50/35#

…Rest As Needed…

WOD

For Time:

*Until 150 Wall Balls have been completed perform:

20/15 Cal Row

Max Set of Wall Balls 20/14#

*Your set ends when the ball stops moving :)

*Your time (score) is when 150 Wall Balls have been completed.

*The workout starts with 20/15 Cal Row

*Perform 20/15 Cal Row after every set of Wall Balls until all 150 reps have been completed.

*Scaling is not a crime :)

Target time: 15 Min / 4 sets or less of WB’s

Tine Cap: 20 Min

HEAVY DAY

Part 1)

Deadlift 7x1 @ 90% of 1RM

Part 2)

Find a 1RM Push Jerk

WARM UP

EMOM 8 (2 Rounds)

Min 1) :40 sec Banded Glute Bridge

Min 2) :40 sec Hollow hold / or / Armadillo Hold

Min 3) :40 sec Shoulder Taps

Min 4) :40 sec PVC Overhead Squat Hold

STABILITY

EMOM 8 (2 Rounds)

Min 1) 15 90/90 Press

Min 2) 10 Rings Row (2 Sec hold at top)

Min 3) 10 Snow Angels

Min 4) 3/3 Single Arm DB Shoulder Press (Using Tempo: 1-3-1-3)

WOD

“D.R. Prep”

Every 3 min for 18 min (6 Rounds)

15/10 Cal Echo Bike

10 Burpees

*Target time for every round = 1:15-1:30.

*Time Cap for every round = 2:00.

*For athletes who have previously completed “Death Race” find your average time per round, and aim to perform each round 15-20% faster.

LFCF’s 9/11 TRIBUTE WOD

Part 1) *Partner Style - Teams of 2 (YGIG Style)

2977 Meter Partner Row - remembering the 2977 lives lost on 09/11/2001.

*Divide the distance between you and your partner

Part 2) Individual WOD

For Time

4 Rounds

9 Strict Pull Ups

11 Squat Clean Thrusters 115/75#

STABILITY / STRENGTH

3 Rounds For Quality:

*Prioritize a slow and controlled tempo for all movements!

*Add weight as needed.

5/5 Single Leg KB Deadlift

5/5 Box Step Downs 20/16”

10/10 Single Leg Split Squat

:45 Sec Ring Plank Hold

WOD

AMRAP 12

20 Toes to bar

20 DB Push Press (2x35/25#)

200m Run

WOD

For Time:

55 Bench 135/95

55 Pull Ups

55 Front Squat 135/95

55 Cal Row

*Target time = 18 min

*Time Cap = 24 min

*Happy Birthday Rick ;)

WOD

EVERY 4 min for 20 min (5 Rounds)

15/12 Cal Echo Bike

12 Hang Power Cleans 115/75#
9 Burpee Box Jump Over 24/20”

WOD

”Up Hill Both Ways”

Retest from:

Wednesday 04/07/2021

&

Thursday 05/27/2021

For Time:

2000m Row

4000m Echo Bike

800m Run

1000m Row

2000m Echo Bike

400m Run

*35 Min Time Cap

WOD

40/30 Cal Echo Bike

100 Double Under

100 Wall Balls 20/14#

100 Double Under

40/30 Cal Echo Bike

*Target time 14 Min

*Time cap 18 Min

WOD

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

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

Retest from 07/24/2021

WOD

”CompTrain’s Rattlesnake”

For Time:

15 Squat Cleans,

200 Meter Run

12 Squat Cleans,

200 Meter Run

9 Squat Cleans,

200 Meter Run

6 Squat Cleans,

200 Meter Run

6 Push Jerks,

200 Meter Run

9 Push Jerks,

200 Meter Run

12 Push Jerks,

200 Meter Run

15 Push Jerks,

200 Meter Run

115 / 85 lb