Warm Up Workout
Every 5 Min for 20 Min (4 Rounds)
500m Row
*Start at a warm up speed for first round, and increase in intensity over the 4 rounds
WORKOUT
3 Rounds For Time:
15 Box Jump Over 24/20”
10 Devils Press (2x35/25#)
50ft DB Walking Lunge (2x35/25# farmers carry style)
Rest 1 Min
Score: Total Time
Time Cap: 15 Min
Read MoreWORKOUT
Part 1)
AMRAP 7
3/3, 6/6, 9/9, etc…
Hang Power Snatch 75/55
Overhead Squat / or / Front Squat 75/55
30 Doubles / / 60 Singles after each set
REST 3 MIN
Part 2)
AMRAP 7
3/3, 6/6, 9/9, etc…
DB Bench Press 50/35
Toes To Rings / or / Variation
REST 3 MIN
Part 3)
AMRAP 7
3/3, 6/6, 9/9, etc…
Echo Bike Cal
Burpee
Read MoreSTRENGTH PART 1
Every 90 Sec for 5 Rounds:
2 Pause Back Squats (3 sec hold at bottom of squat) @ 50-60% of 1RM
*Goal is to strengthen bottom position / and not compromise at all! Use a load that strengthens your bottom position!
STRENGTH PART 2
Every 2 Min for 16 Min (8 sets)
2 Power (or Squat) Cleans + 1 Clean High Pull @ 70-75% of 1RM Clean
Read MoreSTRENGTH
(For quality)
4 Rounds:
5-10 Strict Ring Dips
5-10 Strict Chin Ups
5/5 Single Arm Shoulder Press (heavy)
*Rest as needed between rounds
WORKOUT
AMRAP 20
500m Row
15 Push Jerk 155/105
400m Run / / if it’s still Smokey 20/15 Cal Bike
15 Chest To Bar Pull Ups
Read MoreWORKOUT
EMOM 28 (7 rounds)
Min 1) 15 Wall Ball 20/14
Min 2) *Toes To Bar
Min 3) *Double Under / / Jump Rope
Min 4) 15 KB swing 53/35
*Aim to work less than :40 sec for these movements
*Choose a variation and reps that allow for skill improvement / capacity building!
Read MoreWARM UP
Extra long lower back and deadlift warm up!
HEAVY DAY
Deadlift Capacity (Session 5 out of 6)
8x5 @ 77% of 1RM
*These are getting heavy!! So add more rest if
you need it!
Read MoreSTRENGTH
“HSPU capacity builder”
EMOM 10
*Perform a HS / or / HSPU variant
WORKOUT
EMOM 12 (4 Rounds)
Alt.. Between:
Min 1) Max Rep Front Squat 95/65
Min 2) Max Rep Lateral Burpee Over Bar
Min 3) Max Rep Cal Row
Read MorePart 1)
21-15-9
Burpee Pull Ups
400m Run After Each Set
*13 min Cap
Part 2)
For Quality:
-Accumulate 300ft of bear hug sandbag carry 150/100
-Accumulate 2 min in an L-Sit Hold / or / Variation
15 Min Cap
Part 3)
AMRAP 9
10 Pull Ups
15 Hand Release Push Ups
20 Plate Ground To Overhead 45/35#
Read MoreSTRENGTH
EMOM 7
*Toes to Bar
*You choose the reps!
WORKOUT
AMRAP 15
Max Distance Row
EMOM Complete 10 Wall Balls 20/14
Read MoreSTABILITY
15 Min hip & knee stability session
STRENGTH (HEAVY DAY)
(30 Min)
Deadlift Capacity (Session 4 out of 6)
8x5 @ 75% of 1RM
*These are getting heavy!! So add more rest if
you need it!
Read More
STRENGTH Part 1)
EMOM 16 (4 Rounds)
Min 1) *Strict Pull Ups
Min 2) *Strict Chin Ups
Min 3) Max Time in Chin Over bar Hold
Min 4) Rest
*You choose the reps!
STRENGTH Part 2)
Push or Split Jerk
2-2-2-2-1-1-1-1
Set 1) 60% of 1RM
Set 2) 65%
Set 3) 70%
Set 4) 75%
Set 5) 80%
Set 6) 80+%
Set 7) 80+%
Set 8) 80+%
Read MoreSTRENGTH
EMOM 10
4 Alt. Stepback Lunges (Back Rack)
*you choose the weight
WORKOUT
4 Rounds:
*Each Round For Time
*New Round every 5 min
12 Dumbbell Push Press, 2x50/35 lbs
200m Run
12 Dumbbell Box Step-ups, 2x50/35 lbs, 20/16 in
200m Run
Read MoreSTRENGTH
EMOM 12 (3 Rounds)
Min 1) 5-20 Ring Push Up / or / variation
Min 2) :40 sec Plank Hold
Min 3) 5-20 Toes to Rings / or / variation
Min 4) :20 sec L Sit Hold / or / variation
WORKOUT
*Last Performed 11/30/2021
For Time:
40/30 Cal Bike
20 Bar Facing Burpees
30 Hang Power Cleans 135/95
20 Bar Facing Burpees
40/30 Cal Bike
*10 min target time
*14 min cap
Read MorePARTNER WORKOUT
*Split work evenly
*Teams of 2
*YGIG Style
AMRAP 20
20 Burpee Pull Ups
10 Thrusters 135/95 (heavy)
20 DB Box Step Ups (2x50/35) 20/16”
40 Cal Row
CASH OUT
800m Partner Run upon finishing AMRAP!
Read MorePart 1)
Session 1 of our HSPU / overhead Capacity Builder:
Every 2 Min for 12 Min (6 Rounds)
Handstand Push Up / / Shoulder Press
*The goal is to build your capacity with strict, Kipping, and/or deficit / OR / to earn your very first HSPU!
Part 2)
(25 min)
(Session 3 out of 6) Deadlift Capacity Builder
8x5 @ 72% of 1RM
Read MoreWORKOUT
EMOM 28 (7 Rounds)
Alt. B/T…
Min 1) *BMU / / Pull Ups
Min 2) 50 Double Under
Min 3) *3 Power or Squat Snatch
Min 4) 7 Bar Facing Burpee
* You choose the reps / load to build your capacity!
WORKOUT
For Time:
20 Back Squats @ 55% of 1RM
8000/6000m Echo Bike
20 Back Squats @ 55% of 1RM
Read MoreCORE WORKOUT
Part 1)
4 Min Side Plank Tabata (8 Rounds of :20 Plank/ :10 rest)
*Alt. sides every round!
4 Min Ab Mat Sit Up Tabata (8 Rounds of :20 Plank/ :10 rest)
Part 2)
For Time:
100 Knee Raises
*Every time you drop from the bar complete 10 Hand Release Push Ups
*10 Min Time Cap
WORKOUT
EMOM 12 (4 Rounds)
Min 1) 50ft Double DB Front Rack Walking Lunge
Min 2) 10-15 Burpees
Min 3) 10 Double DB Snatches
Read MoreHERO HOUR CLASS FROM 12PM-2PM ON MONDAY 09.05.22
LFCF’s Labor Day “HERO HOUR”
*TO BE PERFORMED: PARTNER STYLE AND SPLIT REPS / OR / BRAVE IT SOLO!
*CLASS STARTS AT 12PM AND WILL INCLUDE A HARDY WARM UP / SET UP & COOL DOWN
LFCF’S “HERO HOUR”
AMRAP 60 MIN
HERO WORKOUT “RANDY”
For Time:
75 Power Snatches 75/55
HERO WORKOUT “JASON”
100-75-50-25
Air Squat
5-10-15-20
Bar Muscle Up / or / 10-20-30-40 reps of Pull Ups / or / Pull up variation
HERO WORKOUT “WITTMAN”
7 Rounds:
15 KB Swings 53/35
15 Power Cleans 95/65
15 Box Jumps 24/20”
HERO WORKOUT “JERRY”
1 Mile Run
2k Row
1 Mile Run
HERO WORKOUT “DT”
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
RX=155/105
Read MorePARTNER WORKOUT
*Partner Style
*YGIG / / Split work evenly
*Teams of 2
AMRAP 25
40/30 Cal Echo Bike
20 Strict HSPU
20 Strict Pull ups
40 Alt. DB Snatch 50/35
Read More