our workouts

STRENGTH

Push Jerk 7x2 @ 80% of 1RM Jerk

WOD

AMRAP 11
30 Double Unders
5 Hang Power Snatch 95/65

7 Bar facing Burpees

9 Push Jerks 95/65

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WOD

AMRAP 20

200m Run

10 Deadlift 225/155

200m Run

10 DB Bench Press 50/35

200m Run

10 Strict Pull Ups

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STRENGTH

“Capacity Builder”

EMOM 10

Alt. Between…

Min 1) 11/8 Cal Bike

Min 2) *Strict HSPU / or / another HSPU variation

*You choose the number of reps!

WOD

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

Push Press 95/65

Toes to Bar

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STRENGTH

Back Squat 5x2 @ 80% of 1RM

Stimulus: Be explosive out of the bottom of your squat! There isn’t a lot of reps programmed today because we are spending our effort on SPEED!

WOD

For Time:

40/30 Cal Row

80 Wall Ball 20/14

40/30 Cal Row

REST 3 Min…then…

20/15 Cal Row

40 Wall ball 20/14

20/15 Cal Row

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STRENGTH

5 sets of 1 Three Position Clean @ 65% of 1RM Clean

1 three position power clean = 1 Power Clean + 1 High hang power clean (mid thigh) + 1 low hang power clean (2” below knee)

*Aim to connect all 3 reps together without dropping the bar!

WOD

3 Rounds:

15/12 cal echo bike

12 Clean and Jerks 135/95

9 Lateral burpee over bar

*Target Time: 10 Min

*Time Cap: 13 Min

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Partner Warm Up Workout

*Teams of 2

*Use a slower tempo to stay in sync with your partner.

*Aim to use a moderate intensity here to get you warm for our main workout.

AMRAP 10

20 Synchro Air Squat

20 Synchro Ab Mat Sit Ups

20 Echo Bike Cals (10 Cals Each / partners share a bike)

Main WOD

LFCF Benchmark Test “Death Row”

EMOM 20

Alt. Between….

Min 1: Max Cal Row

Min 2: Max Burpees

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WOD

AMRAP 15

20 Alt. DB Snatch 50/35

10 Burpee Pull Up

20 Box Jump (or step up) 24/20”

Rest 5 Min

Then…

AMRAP 15

200m Run

10 DB Box Step Ups 24/20” (2x35/25)

200m Run

10 DB Devils Press (2x35/25)

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“Heavy Day”

Part 1: Deadlift

7x1 @ 90% of 1RM

Part 2: Pause Front Squats (2 sec hold at the bottom)

5x2 @ 70% of 1RM

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STRENGTH / Capacity Builder

EMOM 20

Alt. Between…

Min 1: 10/7 Cal Bike

Min 2: 3-10 Strict Pull Ups

*You choose the number of reps (make sure it’s sustainable!)

WOD

AMRAP 10

50 Double Under

10 Toes to Bar

50 Double Under

10 Hang Squat Clean 135/95#

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STRENGTH

3 Rounds for Quality

:30 Chin Over Bar hold

:30 Ring Plank hold

:30 Active Hang hold

:30 L Sit Hold (or Variation)

WOD

For Time:

15-10-5

DB Push Press 50/35 (*intended to be heavy!)

30-20-10

Russian KB Swing 53/35

Then…

75 REAL Push Ups (see video for movement standards)

*True, and honest Push Ups are HARD! And scaling them is not a crime ;)

Then…

15-10-5

DB Push Press 50/35

30-20-10

Russian KB Swing 53/35

*Target: 15 Min

-Aim for sub 6 min on the couplets

-Aim for sub 5 min on the Push Ups (Scale as needed)

*Cap:18 Min

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STRENGTH

EMOM 10

2 Hang Power Snatch

*Build to a “heavy” weight over the 10 minutes

WOD

5 Rounds:

21/15 Cal Row

15 Bar Facing Burpees

9 Power or Squat Snatch 95/65

*Target: 15 Min

*Time Cap: 18 Min

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Partner WOD

*Teams of 2 

*YGIG style

*Split work evenly

AMRAP 27

100 Burpee Pull Ups

100 Squat Clean Thruster 95/65

Max Cal Row in remaining time (Sharing a rower)

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Part 1)

10x1 Snatch Balance

*Start light and build toward 80% of 1RM Snatch over the 10 sets.

Part 2)

EMOM 10

1 Power Snatch + 1 Hang Power Snatch @ 65% of 1RM Snatch

*This portion is not designed to be heavy or super taxing.

*Use a weight that allows you to improve your technique and speed.

Part 3)

Snatch Deadlift

2x3 @ 90% of 1RM Snatch

2x3 @ 100% of 1RM Snatch

2x3 @ 110% of 1RM Snatch

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STRENGTH

Back Squat

10x2 @ 80% of 1RM

WOD

40-30-20-10

Wall Ball 20/14

80-60-40-20

Double Unders

40-30-20-10

Ab Mat Sit Ups

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SKILL

5-10 Min Toes To Bar / Kipping Clinic

EMOM 5

*Toes To Bar

*You choose number of reps! (And scaled variation)

WOD

AMRAP 12

12 SHSPU / or / DB Shoulder Press

12 Strict Pull Ups

15/12 Cal Echo Bike

COOL DOWN

7 Min Crossover Symmetry Shoulder Protocol

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EXTENDED WARM UP

3 Rounds:

20 Russian KB Swings

30 Double Unders

STRENGTH

Deadlift (Repeat Session)

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 5 reps @ 75%

*Set 5 – 3 reps @ 80%

*Set 6 – 1 rep @ 85%

*Set 7 – 5 reps @ 80%

*Set 8 – 3 reps @ 85%

*Set 9 – 1 rep @ 90%

WOD

AMRAP 9

5 Hang Power Cleans 135/95

30 Doubles / / 60 Singles

10 Deadlifts 135/95

30 Doubles / / 60 Singles

Target = 5+ Rounds

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PARTNER WOD

*Teams of 2

*YGIG style

*Split work evenly

*Scale as needed!

Partner AMRAP 15

80 Alt. DB Snatch 50/35#

80 Cal Row

No Rest Between AMRAP’s (So be ready to switch to the next AMRAP)

Partner AMRAP 15

80 Wall Ball

80 KB Swing 53/35

Directly into a PARTNER cash out…

Run 800m as a team!

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WOD

3 Rounds

15 Deadlifts 185/125

30 Double Unders / or / 60 Singles

Rest 2 Min

3 Rounds

12 Push Jerks 135/95

30 Double Unders / or / 60 Singles

Rest 2 Min

3 Rounds

9 Power Snatch 95/65

30 Double Unders / or / 60 Singles

*Target: Sub 7 Min for each part

*Time Cap: 32 Min

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WOD

Avry’s “Big 20” Birthday Workout

AMRAP 20

20 Cal Echo Bike
20 V Ups
20 Wall Balls 20/14
20 Toes To Rings
20 Push Ups
20 Power Snatch 75/55
20 Overhead Squats 75/55
20 Pull Ups

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