Wednesday 09/29/2021

WOD

Part 1) AMRAP 7

10 Bench Press 96/65

15/12 Cal Echo Bike

REST 3 MIN

Part 2) AMRAP 7

10 Front Squat 95/65

15/12 Cal Row

REST 3 MIN

Part 3) AMRAP 7

10 Thruster 95/65

50 Double Unders / or / 100 Singles

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connor livingston
Thursday 09/23/2021

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

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connor livingston
Tuesday 09/21/2021

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!

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connor livingston
Monday 09/20/2021

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

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connor livingston
Wednesday 09/15/2021

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

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connor livingston
Monday 09/13/2021

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.

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connor livingston
Saturday 09/11/2021

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#

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connor livingston
Friday 09/10/2021


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

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connor livingston
Tuesday 09/07/2021

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

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connor livingston