Thursday 12/29/2022
Capacity Builders
*Rest & Set up as needed between parts.
Part 1)
EMOM 5
Box Jump Over 24/20”
*You choose the reps, to build proficiency and capacity
*ensure you have some “rest” each interval
Part 2)
Every 90sec for 7:30 (5 rounds)
Strict HSPU / / Hs Hold / / Hs Walk
*You choose the reps, to build proficiency and capacity
*ensure you have some “rest” each interval
WORKOUT
Every 2:30 Min Begin a new interval until ALL Devils Press Have been completed :)
50ft Single Arm Overhead DB Walking 50/35 (scale to front rack IF needed)
30 Double Unders / / 60 Singles
40 Single Arm DB Devils Press 50/35
*aim to finish lunge and jump rope in less than 90 sec
*time cap is 15 min (6 intervals)
*experienced athletes should scale up the Devils press reps towards 50+ reps :)
*score today is total time
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Wednesday 12/28/2022
STABILITY
AMRAP 12 For Quality
5/5 Banded ClamShell (2 sec hold)
10 Banded Glute bridge (2 sec hold)
10/10 Single Legs Split Squats
10/10 Single Leg DB Deadlifts
5 Tempo Pause Goblet Squats (3 sec hold @ bottom)
WORKOUT
EMOM 5 for 20 Min (4 sets)
Min 1) Max Reps Thruster 95/65
Min 2) Max Cals Echo Bike
Min 3) Max Bar Facing Burpees
REST 2 MIN
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Tuesday 12/27/2022
CONDITIONING
EVERY 3 MIN for 15 MIN (5 Rounds)
10+ Toes to Bar
200m Run
STRENGTH
Bench Press 8x2 @75-80% of 1RM
CASH OUT
Max Reps Strict Pull Ups in 2 min
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Christmas Eve BEAST Workout
Part 1)
5 Rounds, Max Reps (Fight Gone Bad Style)
Min 1) Max Cal Echo Bike
Min 2) Max Cal Row
Min 3) Double Under
Min 4) Rest
Part 2)
12 Days of Christmas Workout
1 - Sandbag Over the Shoulder 150/100
2 - Single Arm Devils Press 50/35
3 - Lateral Burpee Over DB
4 - Single Arm DB Thruster 50/35
5 - Pull Ups
6 - Hand Release Push Up
7 - V Up
8 - Squat Holding Slam Ball 30/20)
9 - Alt. DB Snatch 50/35
10 - Hanging Knee Raise
11 - Med Ball Clean 30/20
12 - Ball Slams 30/20
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Friday 12/23/2022
SNATCH DAY (REPEAT)
*From 11/30/22
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 within 5%)
*Ideally around 60-70& of 1RM
*For folks doing this is a second time, aim to use 5-10% heavier than last time!
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Thursday 12/22/2022
STRENGTH
E2MOM 12 (6 Sets)
2 Shoulder Press @ 77-82% of 1RM
WORKOUT
30-20-10
Bench Press 95/65
Hand Release Push Ups
Into…
30-20-10
Front Rack Reverse Lunges 95/65
Cal Echo Bike (21-15-9 Cals for Ladies)
Time Cap: 20 Min
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Wednesday 12/21/2022
WORKOUT
EMOM 20 (5 Rounds)
Min 1) 15 Box Jump Over 24/20”
Min 2) 18 Wall Balls 20/16
Min 3) *Deadlift 225/155 (or moderate to heavy)
Min 4) Rest
*you choose the reps on todays deadlift to build your capacity!
Core Finisher:
AMRAP 9
15 Regular V Ups
20 Superman’s
:20/:20 Side Plank
:10+ L Sit Hold
:30 Active Hang from Pull Up bar
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Tuesday 12/20/2022
CONDITIONING
Every 3 Min for 18 min
Alternate between…
20/16 Cal Echo Bike
30/24 Cal Row
*Aim to work between 1:10-2:00 per interval
( IE. 0:00-3:00 = Bike cals, 3:00-6:00 = Row cals)
STRENGTH
Push or Split Jerk 7x2 @ 80% of 1RM
*Last performed 12/12 using a 2 sec pause, so today we’re going heavier than 12/12, and using a normal tempo!
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Monday 12/19/2022
MICF/LFCF Annual 8 days of Hanukkah WOD (Version 3.0)
(MICF Tent Inspired - 12.18.2020)
8 Rounds, 8 Movements, 8 Reps.
For Time:
8 Rounds:
8 Toes To Bar
8 Thrusters 75/55
8 Bar Facing Burpee
8 Pull Ups
8 Hang Power Clean & Jerks 75/55
8 Hand Release Push Ups
8 Single Leg Alt. V Ups
8 Box Jump Step Down 24/20”
*36 MIN TIME CAP
HAPPY HANUKKAH!!!!
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Friday 12/16/2022
STRENGTH
E2MOM 12 (6 sets)
3 Front Squats (1 Tempo Front Squat (2-2-1-1) + 1 Front Squat + 1 Tempo Front Squat (2-2-1-1))
*Use anywhere between 65-75% of 1RM Front Squat
WORKOUT
3 Rounds:
20/16 Cal Bike
12 Pull Ups
400m Run
12 Pull Ups
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Thursday 12/15/2022
WORKOUT
EMOM 28 min (7 Rounds)
Min 1) *Double Under / / Jump Rope
Min 2) *Ring Push Up
Min 3) 10 Hang Power Snatch *
Min 4) 10 Front Rack Lunges in place (Forward or back)
*You choose reps / weight
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Wednesday 12/14/2022
SKILL
10 min Coach Led Bar Muscle Up Review
WOD
For Time
“The LFCF Chipper”
*Last tested 02/02/2022
50/40 Echo Bike Cal
40 Thruster 75/55
30 Toes to bar
20 Burpee Box Jump Over / or / Step over 24/20”
10 Bar Muscle Ups / or / BMU variation/progression
20 Burpee Box Jump Over / or / Step over 24/20”
30 Toes to bar
40 Thruster 75/55
50/40 Echo Bike Cal
Target Time: 23 Min
Time Cap: 30 Min
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Tuesday 12/13/2022
CONDITIONING
For time:
80/60 Cal Row
WORKOUT
EMOM 20
2 Clean (power or squat) @ 65+% of 1RM
*stay below 85%
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Monday 12/12/2022
WORKOUT
AMRAP 15
5 Pull Ups
10 Push Ups
15 Air Squat
50ft bodyweight walking lunge
POST WOD STRENGTH
Pause Push or Split Jerk 7x2 @65-75% of 1RM
*Maintain a 2 sec hold in receiving position
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Saturday 12/10/2022
WORKOUT
For Time:
500m Row
75 Wall Ball 20/14
25 Burpee Pull Up
Rest 5-10 min (ish)
Part 2)
30 Box Jump Over 24/20”
30 Hand Release Push Up / / SHSPU
15 DB Power Cleans (2x50/35#)
20 DB Box Step Over
20 Hand Release Push Up / / SHSPU
15 DB Power Cleans (2x50/35#)
10 Burpee Box Jump Over
10 Hand Release Push Up / / SHSPU
15 DB Power Cleans (2x50/35#)
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Friday 12/09/2022
STRENGTH
PART 1)
Shoulder Press
6x2 @ 80+% of 1RM
PART 2)
Every 90sec for 5 Rounds (7:30)
*Kipping or Strict Pull Ups / / Or a pull up variation
*You choose the reps!
WORKOUT
“Annie”
50-40-30-20-10
Sit Ups
Double Unders
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Thursday 12/08/2022
WORKOUT
AMRAP 10
200m Run
15/12 Cal Echo Bike
50ft DB Walking Lunge (DB’s held at your side) 2x50/35#
Rest 5 Min
AMRAP 10
15 Box Jumps 24/20”
10 Power Snatch 75/55#
200m Run
Rest 2 Min
In 8 minutes Find a 1RM Power or Squat Snatch
*AKA Build to the heaviest weight you feel comfortable lifting today!
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Wednesday 12/07/2022
CONDITIONING
Every 6 min for 18 min (3 rounds)
50/40 Cal Row
*Each set for time!
WORKOUT
“Fran”
*Last tested 04/01/2022
21-15-9
Thruster 95/65
Pull Ups
*10 Min time cap
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Tuesday 12/06/2022
STRENGTH
Part 1)
5 sets:
2 Position Clean (above knee + floor) + 2 Push Jerks
Set 1: @ 65% of 1RM C&J
Set 2: @ 65% of 1RM C&J
Set 3: @ 70% of 1RM C&J
Set 4: @ 70% of 1RM C&J
Set 5: @ 75% of 1RM C&J
Part 2)
Clean Pulls
5x5 @ 85% of 1RM Clean
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