WOD
EMOM 40
Min 1- *Strict Pull Up
Min 2- 7 Thruster 75/55
Min 3- :30sec Double Under
Min 4- 7 Power Snatch 75/55
*You choose the reps!
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3 Rounds:
500m Row
20/15 Cal Echo Bike
30 Toes to Bar
*Rest 3 min b/t rounds
*Target: Sub 5 min rounds!
Read MoreSTRENGTH
Pause Back Squats
6x2 @70-80% of 1RM (2 sec Pause @ Bottom)
WOD
10 Rounds:
10 Wall Balls 20/14
5 Burpees
100ft Farmers Carry 2x50/35 (KB or DB)
*17 min Cap
Read More“Murph Prep” Partner WOD
*Courtesy of CFV!
*Teams of 2
*BOTH partners work at the same time!
4 Rounds (32 min total)
Part 1:
AMRAP 4
5 Pull Up
10 Push Up
15 Air Squat
Part 2:
AMRepsAP 4
Echo Bike Cals
*Partners alternate between part 1 and part 2 so that there is no rest!
*Complete 4 rounds each (AKA four 8 min rounds, for 32 minutes total)
Read MorePart 1) “FireBreather”
3 Rounds:
10 Wall Balls 25/20 (Heavier!)
50 Double Unders (or :45sec of practice)
Part 2) “Strongman Stability”
2 Rounds For Quality:
100ft Right Arm (Heavy) DB/KB Suitcase carry 70/50#
100ft Left Arm (Heavy) DB/KB Suitcase carry 70/50#
50ft DB/KB Walking Lunge (Moderate Load)
100ft Overhead* Right Arm Single Arm KB Walk (moderate loading)
100ft Overhead* Left Arm Single Arm KB Walk (moderate loading)
Part 3) “UnderWater”
10-8-6-4-2
Squat Cleans 135/95
400m Run
*Time Cap: 17 min
Read MoreSTRENGTH
EMOM 10
1 Power / or / Squat Snatch @ 80-85% of 1RM
WOD
3 min Max Cal Bike
3 min Max Cal Row
2 min Max Cal Bike
2 min Max Cal Row
*No rest between movements! :)
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“Slow Build”
Thruster Capacity Builder (20 min Total)
EMOM 5
5 Thrusters 75/55
EMOM 5
5 Thrusters 95/65
EMOM 5
5 Thrusters 115/80
EMOM 5
5 Thrusters 135/95
Read MoreSTRENGTH
Shoulder Press
6x2 @ 80% of 1RM
WOD
EMOM 20 (5 ROUNDS)
Min 1) *Ring Dip / or / Bar Dip
Min 2) *Toes to Bar
Min 3) 7/7 Single Arm DB Push Press
Min 4) 7 DB Devils Press 35/25
Read MoreSTRENGTH
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%
WOD
“Murph Prep”
AMRAP 15
15/12 Cal Bike
10 Pull Ups
20 Push Ups
30 Air Squats
Read MoreSTRENGTH
Push Jerk
10x2 @75% of 1RM
*Aim to do one set every minute-ish!
WOD
2 sets:
3 min Max Cal row
2 min Max Front Squats 95/65
1 min Max Double Unders
3 min Rest between sets…
Read MorePart 1)
Death By EMOM…
PUSH UPS!
Start at 2, go up by 2
Part 2)
PARTNER WOD
*YGIG
*Teams of 2
*Split Reps Evenly
*Run 200m’s together :)
AMRAP 20
30 Thrusters 75/55
200m Run
30 Hang Power Snatches 75/55
200m Run
Read MoreSKILL
Toes to Bar & HSPU Practice
WOD
EMOM 28 (7 Rounds)
Min 1) *Toes To Bar
Min 2) :30sec Double Under / / Jump Rope
Min 3) *HSPU
Min 4) 6 Burpee Box Jump Over 24/20”
*Choose a progression and a reps scheme you can maintain so that you can build your capacity with these movements!
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“Carnage”
AMRAP 10
10 DB Bench Press 50/35
10 Pull Ups
Rest 5 min
AMRAP 10
10 Deadlift 225/155
30 Air Squats
Read MoreSTRENGTH
Shoulder Press 7x2 @ 75% of 1RM
WOD
30-20-10
Push Press 95/65
KB Swing 53/35
Cal Echo Bike (Ladies Cals: 21-15-9)
*Time Cap 13 Min
Read MoreSTRENGTH
Back Squat 8 x 1 @ 85% of 1RM
WOD
LFCF Benchmark ”Death Row”
EMOM 20
Alt. B/T…
Min 1) Max Cal Row
Min 2) Max Burpee
WOD
AMRAP 20
20 Toes to Bar
20 Box Jump Over 24/20”
20 Overhead Squat 75/55
20/15 Cal Row
20 Power snatch 75/55
20 Thruster 75/55
20 Burpee Over Bar
Read MoreWOD
EMOM 30 (6 Rounds)
Alt. Between…
Min 1- *Strict Pull Up / or / Bar muscle up / Chest to Bar practice!
Min 2- 40 Double Under / :30 of practice!
Min 3- 8 Alt. Single DB Devils Press 50/35
Min 4- 50ft Walking Lunge (add weight as needed!)
Min 5- 12/9 Echo Bike Cal
Read MoreSTRENGTH DAY
Part 1:
Every 90sec for 15 min (10 rounds)
2 Squat Cleans @ 80% of 1RM Clean
Part 2:
EMOM 7
1 Clean Lift Off + 1 Clean Pull + 1 Power Clean (2 sec Pause in receiving position) @ 50% of 1RM Clean
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