WOD
EMOM 30
Alternate Between:
1 Min Cal Row
1 Min Ab Mat Sit - Ups
1 Min Double Unders / or / Jump Rope
* Choose a number of reps each round that can be maintained for 30 minutes!
Read MoreHEAVY DAY
Part 1)
6 x 3 Weighted Strict Pull Ups
*Rest 60-90 sec B/T sets
*Build to a 3RM Weighted Strict Pull Up if able
Part 2)
Bench Press 5 x 5 @ 72-75% of 1RM
Part 3)
Slow TEMPO Back Rack Step Back Lunges 6 x 4
Tempo: (3-1-3-1)
*Start at a moderate weight and finish heavy!
Read MoreWOD
5 Rounds
5 Hang Squat Cleans 135/95
5 Bar facing burpees
Post WOD STRENGTH
EMOM 10
1 Squat Clean
*Build over the 10min to today’s 1RM.
Read MoreSTRENGTH
Deadlift
5 reps @ 75% of 1 RM
3 reps @ 80% of 1 RM
1 reps @ 85% of 1 RM
5 reps @ 80% of 1 RM
3 reps @ 85% of 1 RM
1 reps @ 90% of 1 RM
WOD
27-21-15-9
Cal Row (Ladies Cals: 19-15-11-7)
KB Swing 53/35
Push Ups
Read MoreSTRENGTH
Shoulder Press 7 x 2 @ 77% of 1RM
*Take 3-5 warm up sets to build to 77%
WOD
For Time
50 Squats
25 Strict Pull Ups
50 Squats
20 Strict Pull Ups
50 Squats
15 Strict Pull Ups
*10min Time Cap
Read MoreWOD
Part 1)
4k Echo Bike
2k Row
1k Run
Part 2)
AMRAP 9
10 Hang Power Snatches 95/65#
30 Double Unders
15 Push Jerks 95/65#
30 Double Unders
Read MorePartner WOD
*Teams of 2
*YGIG Style
*No rest between AMRAPS
AMRAP 10
Max Rep Squat Clean 135/95#
(Partners may use different barbells & weights)
AMRAP 10
Max Rep Burpee Pull Ups
(These should be jumping style pull ups)
AMRAP 10
50ft Walking Lunges 35/25# KB’s or DB’s (held at your side)
Read MoreWOD
Every 4 Minutes For 32 Minutes
Alternate Between…
1) 400m Run + 30 Push Ups
And…
2) 400m Row + 30 DB Push Press 35/25#
*Aim to finish each part in 3:00-3:15 or less
Read MoreSTRENGTH (For Quality)
5 Rounds (Start Light & Finish Heavy)
5/5 Single Leg Split Squats (DB’s at your side)
5 Sumo Deadlifts (3 sec slow tempo up & down)
50ft Front Rack Walking Lunge (With DB’s)
WOD
35/25 Cal Echo Bike
Then…
1-2-3-4-5-6-7-8-9-10
Deadlift 225/155#
Toes To Bar
Then…
35/25 Cal Echo Bike
Time Cap: 16 Min
Target Time: 12 Min
Read MoreWOD
5 Rounds (25 Minutes)
*Each Round For Time
*Start a New Round Every 5 min
15 Chest To Bar Pull Ups
12 Box Jump Over (or step over) 24/20”
9 Thruster 115/75#
*Each Round is a sprint!
*Aim to finish in 3:00-3:30!
Read MoreShoulder Health/Pre-hab Warm Up
7min
SKILL/Extended Warm Up
AMRAP 7 (Performed at a warm up intensity!)
60 Double Unders / or / 120 Singles (OR 1 Min of DU attempts/practice.)
20 Ab Mat Sit Ups (add weight if needed)
WOD
LFCF Benchmark Test ”Death Row”
(Last tested 01/27/2021)
EMOM 20
Alternate Between.
1) 1 Min Max Cal Row
2) 1 Min Max Rep Burpee
*Score = Total Calories rowed & total burpees performed.
Read MoreHERO WOD
“The Chief”
5 Rounds of:
AMRAP 3 Min
3 Power Cleans 135/95#
6 Push Ups
9 Air Squats
Rest 1 Minute
Read MoreWOD
“Thruster Buster”
30-20-10
Wall Ball 20/14 (normal or heavy ball)
Thruster 75/55#
Rest 5 Min
30-20-10
Wall Ball 14/10 (lighter weight ball)
Thruster 45/35#
Read MoreSKILL
10 min Overhead Squat Drills & Practice.
WOD
EMOM 12
2 Power or Squat Snatches @ aprox. 70% of 1RM
Rest 3 Minutes
EMOM 12
2 Clean & Jerks @ aprox. 70% of 1RM
Read MoreWOD
Retest from 04/29/2021
30-20-10
Bench Press 95/65
Push Up
Then..
Run 800m
Then..
30-20-10
Back Rack Reverse Lunge 95/65
Back Squat 95/65
Then..
Run 800m
29 Min Time Cap
Read MorePartner WOD (30 min)
*YGIG (You Go, I Go)
*Teams of 2
*Split the assigned reps between both partners.
*NO Rest Between AMRAP’s
AMRAP 10
50 Ball Slams 30/20#
50 Toes To Bar (or toes to something)
AMRAP 10
40/30 Cal Bike
50 Alt. DB Snatch 50/35#
AMRAP 10
50 Russian KB Swing 53/35#
40 Box Jump (Step Down Only) 24/20”
‘Powerlifting Day’
Part 1) 12 min
Deadlift 5x5
*build over the 5 sets to a heavy 5 rep for today.
*start your first WORKING set of 5 around 50% of 1RM.
Part 2) 12 min
Back Squat 5x5
*build over the 5 sets to a heavy 5 rep for today.
*start your first WORKING set of 5 around 50% of 1RM.
Part 3) 12 min
Shoulder Press 5x5
*build over the 5 sets to a heavy 5 rep for today.
*start your first WORKING set of 5 around 50% of 1RM.
Read MorePart 1)
EMOM 10 min
”Death By” 30m Shuttle Sprints
Part 2)
Linchpin Test #4
2 Rounds:
18/12 Cal Row
15 Thrusters 95/65#
12 Chest to Bar Pull Ups
*Coaches notes:
This is a short high intensity sprint and everyone should treat it as such. The rep scheme is in a range where everyone can push hard on the 1st round, and have enough left to repeat the effort on the 2nd round. The challenge will be to keep a sprint pace and not let yourself slow down much from your 1st round pacing. High intensity, consistent rounds.
Coaching: get after this one! Do not play it safe. Act as if this is a 1 round workout, and then find the mental and physical stamina to do it again! Find a way to hold on. If you execute this way, this WOD will deliver the goods!!
Targets: fire breathers should be aiming for sub 5 min. Everyone else should be 7 min or less (depending on skills and scaling).
Read MoreSTRENGTH
4 Rounds for quality!
5-10 Ring Push Ups / / Ring Dip
:15-:30 sec of L Sit / / or variation
:15-:30 sec Handstand Hold / or / Wall Walk :)
5 Strict Toes to Bar / / Strict “Around the Worlds”
5 Strict Handstand Push Ups / / controlled descents into tri-pod bottom position.
*make each one of these movements challenging but sustainable for all 4 rounds. Scale up to a more complex movement or down to a simpler movement as needed to increase your capacity for each movement!
WOD
LFCF Benchmark Workout ”Death Race”
5 Rounds
15/10 Cal Echo Bike
10 Burpees
*9 Min time Cap
Read MoreSTRENGTH
For Quality and using a SLOW tempo!
4 Rounds: (heavy load, slow and controlled)
5/5 Single leg split squat (DB’s held at your side)
5/5 Single leg Deadlift (DB’s or KB’s held at your side)
10 Cossack squats (holding a DB/KB goblet style)
5 Sumo Deadlifts (with a barbell)
WOD
Retest from 03/30/2021 (Thee Last MICF WOD)
Every 6min for 24min (4 Rounds)
800m Run
*Reference your times from March if you have them for ball park estimates. The new LFCF 800m course will be spicy!
*Goal is to run hard for 3-3:30 and rest for at least 2 minutes!
Read More