CORE WORKOUT
AMRAP 12
40 Ab Mat Sit Ups
30 Alt. Supermans
20 Hanging Knee Raises
:10+ L Sit Hold
1 Min Plank
SQUAT WARM UP
2 Rounds:
10/10 Single Leg Split Squat
:15/:15 Coppenhagen Plank (Foot on bench)
10 Banded Glute Bridge
1 Min Squat Hold
STRENGTH
Back Squat
6x2 @ 80% of 1RM
(This is week 2 of our squat cycle / / week 1 = 5x3 @75% on 11/29/22)
Read MoreWORKOUT
2 Sets:
*Start a new set at 16:00 min
*Target sub 12 min
20 Pull Ups / / Chest to Bar Pull Ups
30 Clean & Jerks 95/65
20 Lateral Burpee Over Bar
30 Front Squats 95/65
20 Pull Ups / / Chest to Bar pull ups
Read MoreSTRENGTH
EMOM 10
2 Bench Press @ 75+% of 1RM
(Stay Below 85% of 1RM)
WORKOUT
Every 2 Min for 24 Min (6 Rounds)
*Start a new set every 2 min
*Alternate Between “Set 1” and “Set 2” for 24 min (6 Rounds Total)
Set 1:
15 DB Thruster 35/25#
50 Double Under / / 100 Single Unders
Set 2:
15 KB Swing 53/35
15/10 Hand Release Push Up / / Strict Handstand Push Up
Read MorePART 1)
“The Joker”
10-9-8-7-6-5-4-3-2-1
Deadlift 225/155
1-2-3-4-5-6-7-8-9-10
Toes To Bar
*12 Min Cap
Part 2)
Evert 4 min for 16 min (4 Rounds)
40/32 Cal Row
*3 min Cap
Read MoreSNATCH DAY WARM UP
EMOM 5
2 Reps Empty Bar 3 Position Snatch
(High thing, Knee, and Shin)
EMOM 5
3 Empty bar Snatch Push Press (Behind the neck) + 3 Overhead Pause (2 sec) Squats
WORKOUT
EMOM 20
2 Power (or Squat Snatch)
*Choose a weight you can sustain for all 40 reps
*Aim to use the same weight for whole EMOM (or Between 5%)
*Ideally around 60-70& of 1RM
Read MoreSTRENGTH
Back Squat
5x3 @ 75% of 1RM
WORKOUT
30-20-10
Front Squat 95/65
Cal Echo Bike (21-15-9 Cals for ladies)
Pull Ups
*13 Min Cap
Read MoreCORE WORKOUT
AMRAP 10
:10 L Sit
:20 Side Planks
:30 Ring Plank
20 Single Leg V Ups
20 Alt. Supermans
1 Min Squat Hold (Add weight as needed)
WORKOUT
EMOM 20 (5 Rounds)
Alternate Between…
Min 1) * Sandbag Over the Shoulder 150/100#
Min 2) :40 sec of Double Under / Single Unders
Min 3) 5 Push Press (You choose the weight / / Should be heavy-ish)
Min 4) *Toes to Bar
*You choose the reps!
Read MoreWORKOUT
5 Rounds For Time:
5 Front squat 135/95
5 Push jerks 135/95
5 Power cleans 135/95
100ft KB/DB Carry (2x50/35)
(*Can use sandbags for carrying as needed)
50 Double Under / / 100 singles
…. Directly Into Cash Out:
For Time:
50 Toes to Bar / / or T2B Variation
*15/10 Hand release push ups every time you drop from pull up bar :)
Read MorePart 1) Deadlift
5x2 @ 85-90% of 1RM
Part 2) Bench Press
4x8 @ 65-70% of 1RM
Part 3) 500m Row TEST :)
Read MoreFor Time:
70 Thruster 45/35 (empty bar - no dropping empty bars!!)
50 Burpee
70 Ab Mat Sit Ups
1 Mile Run / / 2000m Row / / 70/50 Echo Bike
70 Russian KB Swing 53/35
50 Hand Release Push Up
70 Hanging Knee Raise / / Floor leg raises
1 Mile Run / / 2000m Row / / 70/50 Echo Bike
70 Box Step Ups 24/20”
50 Single DB Devils Press 50/35 :)
70 Lunges in Places (step forward OR back)
*WE WILL REVIEW SCALING OPTIONS IN CLASS
*TIME CAP 70 MIN
Read MoreSTRENGTH
Shoulder Press
5x2 @ 80+% of 1RM
WORKOUT
“Ring Things!”
EMOM 12 (3 Rounds)
Min 1) Max Rep Ring Push Up
Min 2) Max Rep Strict Pull Up
Min 3) Max Rep Toes to Rings
Min 4) Rest!
Read MoreWORKOUT
2 Sets: (34 Min Total)
AMRAP 4 Min
15/12 Cal Row
15 Alt. DB Snatch 50/35
REST 2 MIN
AMRAP 4 Min
10/8 Echo Bike Cal
15 Wall Ball 20/14
REST 2 MIN
AMRAP 4 Min
30 Doubles / / 60 Singles
10 Toes To Bar / / Variation
REST 2 MIN
Read MoreSTABILITY
EMOM 9
Min 1) 7/7 Single Leg Split Squat
Min 2) :30 Hollow Hold / / Tuck Hold
Min 3) 10 Double DB Sumo Deadlift
STRENGTH
Part 1) 5-7 Min
5 Sets:
3 Snatch Push Press
*Start light, build so that last set feels “heavy”
Part 2) 12 Min
5 Sets:
3 High Hang Snatch @ 65% of 1RM
Part 3) 15 Min
5 Sets:
3 Pause (2 sec @ bottom) Back Squats @ 65% of 1RM
Read MoreWORKOUT
40 Hang Power Snatch 95/65
600m Run (400 route + 200 route)
40 Push Jerk / / Shoulder To OH 95/65
600m Run
40 Toes to Bar
Then…
40/32 Cal Echo Bike
Then…
20 Hang Power Snatch 115/80
200m Run
20 Push Jerk 115/80
200m Run
20 Toes to Bar
Read MoreWORKOUT
EMOM 30
Alt. Between…
Min 1) 5 Burpee Pull Up (sub :45 sec)
Min 2) Rope Climb / variation / or / Rope Climb Practice
Min 3) 5 Deadlift @ 70-75% of 1RM
Min 4) 10 DB Front Squats (2x35/25#)
Read MoreSTRENGTH
Shoulder Press 4x10 @ 60-65% of 1RM
PARTNER Workout
*YGIG
*Teams of 2
*Split work evenly!
AMRAP 22
40/30 Cal Bike
20 Strict Pull ups
20 Strict HSPU / / DB Shoulder Press
Read MoreWARM UP / / STABILITY SESSION (15-20min)
3 Sets:
30 Alt. Single Leg V Ups
20 Supermans
1 Min Plank
50ftL/50ftR Single Arm Overhead DB Carry (heavy DB)
:30 sec active hang from pull up bar
5 Wall Walks
WORKOUT
AMRAP 14
40 Ab-Mat Sit Ups
30/24 Cal Row
70 Double Unders / / 140 Single Unders
Read More“The LFCF Gauntlet”
Part 1) 0:00-1:00 Max Cal Echo Bike
1:00-5:00 REST
Part 2) 5:00-15:00
For Time:
15-12–9-6
Push Press 115/80
Toes To Bar
Part 3) 15:00-22:00
AMRAP 7
6 Bar Facing Burpee
9 Hang Power Cleans 115/80
12 Front Squats 115/80
Part 4) 22:00-32:00 (10 min)
Find a 1RM Power or Squat Clean!
Read MoreSTABILITY / / WARM UP
AMRAP For Quality 7 min
10/10 Single Leg Split Squat
15 Double DB Sumo DL
:30 Hollow Hold / / Tuck Hold
:20/:20 Coppenhagen Plank / / Side Plank
WORKOUT
EMOM 20 (5 Rounds)
Min 1) 12/9 Echo Bike
Min 2) 15+ KB Swings 53/35
Min 3) 15/12 Cal Row
Min 4) 15 Box Jump Over 24/20”
*Coaches note: Push the pace on the machines, ensure box jump over & KB swings are “active recovery” movements!
CASH OUT (More Chad 100x Prep)
AMReps 10 Min
Max Rep Box Step Up 20”
(Come take on Chad 1000x THIS Sunday during Sunday Open gym at 10am!!)
Read MorePARTNER “HERO” WORKOUT
“BERT”
*Team of 2
*Partition reps evenly (including the runs)
For Time: (35min Cap)
50 Burpees
400m Run
100 Push-Ups
400m Run
150 Walking Lunges / / Lunges in place
400m Run
200 Air Squats
400m Run
150 Walking Lunges / / Lunges in place
400m Run
100 Push-Ups
400m Run
50 Burpees
CASH OUT:
AMRAP 5
3/3, 6/6, 9/9, ETC.
Strict Pull Up
Strict HSPU or DB Shoulder Press
Read More