OUR WORKOUTS

WOD

AMRAP 9

21/15 Cal Row

15 Toes to Bar

REST 3 MIN

AMRAP 9

50 Double Unders / or / 100 Singles

10 Alt. DB Box Step Up (2x35/25#) 24/20”

CASH OUT

“Capacity Builder”

EMOM 5

Strict HSPU (or Variation)
*You choose the reps, and the progression!

“Heavy Day”

Part 1) PAUSE Deadlifts

10x1

*Pause at the knee for 1 sec on the way up, and for 1 sec at the knee on the way down)

*Your core and back side will have to work really hard during these pauses.

*Start your first set with a moderate weight (around 30-40% of 1RM) and build up in weight over the 10 sets to finish with a heavy single (targeting 65-80% of 1RM for your last set)

Part 2) Shoulder Press

8x3 @ 80% of 1RM

*On 08/19/2021 we did 8x2 @ 80%

*Aim to use the same weight as that day, but increase to 8 sets of 3 reps.

“Endurance Day”

WOD

The LFCF Triathlon

2000m Run

6000m Echo Bike

3000m Row

*Target times: Men= 32min / Women=36min
*Time Cap 40 min

Partner WOD

-Teams of 2

-YGIG Style

-Split work evenly

AMRAP 16

100 Wall Ball 20/14#

100 DB Snatch 50/35#

Rest 4min

AMRAP 16

50 Burpee Pull Up

70/50 Cal Echo Bike

WOD

Part 1)

LFCF Benchmark Test ”The Joker”

*last tested 5/15/21

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

Deadlift 225/155

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

Toes to Bar

*Rest 5-10 ish minutes between part 1 & 2

Part 2)

2k Row

WOD

”Filthy Fifty - LFCF Style”

50 Box jump 24/20”

50 Jumping pull-ups

50 Kettlebell swings, 53/35#

50 Step Back Lunges (alternating)

50 Knees to elbows

50 Push press, 75/55 pounds

50 Ab Mat Sit Ups

50 Wall ball 20/14lb

50 Burpees

50 Double unders

STRENGTH

Box Front Squats (use a box or bench as a target to squat to parallel, NOT below)

5x3 @ 80% of 1RM

WOD

”15min Beep Test”

EMOM 15

7 Thrusters 75/55#
7 Burpees

STRENGTH / SKILL

EMOM 9 (3 Rounds)

Alternate between…

Min 1) Strict HSPU (You choose the reps/progression)

Min 2) :20 - :30 sec L - Sit Hold

Min 3) :20 - :30 sec Chin Over Bar Hold

WOD

5 Rounds: (20 minutes total)

In a 2 Min window…

15 Bench Press 115/80#

Max Cal Row in remaining time

Rest 2 min B/T rounds…

*Score is total cals for all 5 rounds

*Bench press weight should be unbroken, or split into 10’s & 5’s.

*Spend no longer than 45sec on the bench press.

STRENGTH

Deadlift 7x1 @ 90% of 1RM

WOD

400m Run

60 Alt. SL V Ups

400m Run

50 Ab Mat Sit Ups

400m Run

40 V Ups

200m Run

30 Alt. SL V Ups

200m Run

20 Ab Mat Sit Ups

200m Run

10 V Ups

*19min Time Cap

STRENGTH

Every 2 min for 10 min (5 Rounds)

3 Pause Back Squats @ 60-70% of 1RM (Pausing for 3 sec at bottom)

WOD

3 Rounds

800m Run

25 Back Squats 135/95

*25 min time cap

Part 1) WARM UP / STRENGTH

4 Rounds For Quality:

100ft DBALL Carry 150/100#

1 Min Plank / or / Ring Plank

Part 2) WOD

AMRAP 12

6 Bar Muscle Up (Scale to Jumping BMU)

8 Clean & Jerk 135/95

10/7 Cal Echo Bike

Part 3) SKILL

“Capacity Builder”

EMOM 5

Toes to Bar

STRENGTH

Shoulder Press 

8x2 @ 80% of 1 RM

WOD

”Sprint Chipper”

60/45 Cal Row

50 Alt. DB Snatch 50/35

40 Box Jump 24/20”

30 Single Arm Clean & Jerk 50/35
20 Burpee Pull Ups 

STRENGTH

Every 90 sec for 9 minutes (6 Rounds)

2 Hang Squat Cleans

*Build to a heavy weight over the 6 rounds

WOD

5 Rounds

7 Hang POWER Cleans 135/95

21 Wall Balls 20/14

7 Lateral Burpee Over Bar

*Target time 13 Minutes

*Time Cap 16 Minutes

STRENGTH

Deadlift 10x2 @ 85% of 1RM

WOD

AMRAP 16

21 KB Swings 53/35#
50 Double Under

12 Toes To Bar

200m Run

STRENGTH

Overhead Squat

7x2

*Build over 7 sets to a heavy set of 2!

*these can be scaled to front squats if needed.

WOD

3 Rounds:

10 Strict Pull Ups

30/21 Cal Row

10 Strict Handstand Push Ups / or / DB Shoulder Press

20/15 Cal Bike

REST 2 Min B/T Rounds.

WOD

AMRAP 20

BUY IN: 200 Double Unders / / 400 Singles

15/12 Cal Echo Bike

5 Front Squat 135/95#

15 Pull Ups

5 Thruster 135/95#

STRENGTH

7x2 Push Jerk

Build to a heavy set of 2 over these 7 sets!

WOD

EMOM 12 (4 Rounds)

Min 1) Max Cal Row

Min 2) Max DB Box Step Up / Step Downs (20/16” 2x35/20#)

Min 3) Max reps Push Ups

CASH OUT: (Capacity Builder)

EMOM 5

Toes to Bar

*you choose the reps!

*since this EMOM is only 5 minutes aim to do 10-15 reps each minute!

STRENGTH / SKILL

SKILL: 3 Sets For Quality (Using an empty bar)

3 High Hang Muscle Snatches + 3 Snatch Balances + 3 Hang Power Snatches

STRENGTH:

Hang Power Snatch

5 x 3

*Build up in weight over the 5 sets.

*Your first set should feel comfortable, your last set should feel challenging, yet still fast.

WOD

30-20-10

Hang Power Snatches 75/55#

Chest To Bar Pull Ups

Lateral Burpee Over Bar

STRENGTH

Deadlift 8 x 2 @ 80% of 1RM

WOD

“Linchpin Test 10”

5 Rounds

15 Wall Balls 20/14

15 Power Cleans 95/65#

STRENGTH

TEMPO Front Squat (3sec down, 3sec hold, fast up!)

5 x 3 @ 50-60 of 1RM%

*stay true to the SLOW tempo & 3 sec pause at the bottom!

WOD

For Time:

600m Run (400m + 200m routes)

150 Double Unders / or / 300 Singles

600m Run

50 Burpee Box Jump Over 24/20”

600m Run

*Target 17-18min

*Cap 21 min