OUR WORKOUTS

WOD

“Endurance Day”

3 Rounds:

1000m/800m Row

100 Double Under / / 200 Single Under

50/35 Cal Echo Bike

Run 400m (If needed, scale to a distance that allows for 1:30-2:00 of running)

*Target: 30 min

*Cap: 35 min

Annual 12 days of XMAS WOD

*Performed like the song!

*30ish minute time cap!

For Time:

1 Lateral burpee over Dumbbells

2 Dumbbell thruster 35/25

3 Devils Press 35/25

4 Dumbbell Push Press 35/25

5 Dumbbell Front Squat 35/25

6 Dumbbell Hang Power Clean 35/25

7 Dumbbell Deadlifts 35/25

8 Dumbbell Lunges (in place) 35/25

9 Dumbbell Push Ups

10 Dumbbell Hammer Curl to Shoulder Press 35/25

11 Double Dumbbell Ground to Overhead 35/25

12 Dumbbell Box Step Ups 24/20” 35/25

Warm Up Workout

3 Rounds

1 Min Echo Bike

1 Min Double Under / / Jump Rope

1 Min Air Squats (Slow tempo - For Quality!)

WOD

Hero Workout “DT”

(Last performed on 09/25/2021)

5 Rounds:

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Push Jerks 155/105

*Target: 9 min

*Cap: 13 min

WOD

EMOM 30

Min 1) 10 Thrusters 95/65

Min 2) 10 Pull Ups

Min 3) :40 sec Cal Row (You choose the # of Cals)

“Heavy Day”

Part 1:

Shoulder Press 5x5 @ 70% of 1RM

Part 2:

Push Press 5x3 @ 100% of SHOULDER Press 1RM

Part 3:

Push or Split Jerk 5x2 @ 80% of 1RM Jerk

STRENGTH

For Quality:

5 Rounds

50ft Walking Lunge (add weight as needed)

200m Run (recovery speed)

WOD

For Time

100 Wall Balls 20/14

*Every time you “break” a set of Wall Balls perform 10 KB Swings 53/35

*Target: Sub 9 min

*Cap: 12 min 

WOD

4 Rounds

15/12 Cal Echo Bike

10 Power Snatch 95/65

REST 3 MIN

4 Rounds

15/12 Cal Echo Bike

10 Bench Press 95/65

REST 3 MIN

4 Rounds

15/12 Cal Echo Bike

10 Bar Facing Burpees

SKILL / STRENGTH

WOD

AMRAP 12

10 Hang Power Clean 115/75

40 Double Under

10 Front Squat 115/75

40 Double Under 

MICF / LFCF Annual Hanukkah WOD (Version 2.0)

Cash In: 800m Run (or Row)

8 Rounds:

8 Wall Balls 20/14

8 Burpees

Then…

8 Rounds:

8 KB Swings 53/35

8 Hand Release Push Ups

Cash Out: 800m Run (or row)

Part 1:

PARTNER STYLE WOD

YGIG

Teams of 2

AMRAP 10 min

2,4,6,8,10,12 etc… And so on…

Alt. DB Snatch 50/35#

5 Burpee Pull Ups after each set

REST 5 MIN

Part 2:

PARTNER STYLE WOD

YGIG

Teams of 2

AMRAP 10 min

1,2,3,4,5,6,7 etc. And so on…

Power Snatch 75/55#

8/6 Cal Echo Bike AFTER each set!

STRENGTH

Pause Front Squats

Every :90 sec for 6 Rounds (9 minutes)

3 Pause Front Squats (3 seconds at bottom) @ 65% of 1RM Front Squat

WOD

30-20-10

Front Squat 95/65 (taken from floor)

Lateral burpee over bar

*7min Target Time

*10 min Cap

WOD

EMOM 40 (10 Rounds)

*Alt. Between…

Min 1) 15/12 Cal Row

Min 2) *SHSPU / or / DB Strict Press

Min 3) :30 Max Rep Double Under

Min 4) *Toes To Bar

*You choose the reps and progression to build your capacity! 

SKILL / WARM UP

EMOM 12 (3 Rounds)

Min 1)*Ring dip

Min 2) *Strict Pull Up

Min 3) :15 L sit Hold

Min 4) :30 Squat Hold (in bottom of front squat w/ empty bar)

*you choose the reps/variation to build strength & capacity!

WOD

4 Rounds, Each For Time.

*Start a new round every 5 min

15 Chest to Bar Pull ups

12 Box Jump Overs 24/20”

9 Thrusters 115/75

*Each Round is a sprint!

*Aim to finish in 3:00-3:30 or less!

*compare to 06/15/2021

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