our workouts

WORKOUT

*Last Tested 07/15/2022 + 12/31/2022

LFCF Benchmark “Death Wish”

21-15-9

Hang Power Snatch 95/65

Lateral Burpee Over Bar

21-15-9

Thruster 95/65

Pull Up

21-15-9

Power Clean 95/65

Push Up

*23 min time cap

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PARTNER WORKOUT

*Teams of 2

*YGIG

*Split work evenly

AMRAP 35

120 Cal Row

60 Burpee box jump over 24/20”

40 Sandbag Over Shoulder 150/100

80 Toes to bar / / variation

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STRENGTH

Shoulder Press

4x10 @ 70% of 1RM

*Perform a new set every 2 min

WORKOUT

AMRAP 15

10/8 Cal Echo Bike

5 Strict Pull Up

10 Thrusters 75/55

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WORKOUT

EMOM 28 (7 rounds)

Alt. Between…

Min 1) *Hang Power Snatch 95/65

Min 2) 15 Wall Ball 20/14

Min 3) *Toes To Bar

Min 4) 6 Bar Facing Burpee

*choose your own reps!

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STRENGTH

Part 1:

Every 2 Min for 7 Sets

Pause Front Squats

7x2 @ 65-75% of 1RM

*2 sec hold at bottom

*priority= maintaining proper position and tempo!

Part 2:

Push Jerk

10x2

*Start light and finish heavy!

Part 3:

Accumulate 2 min in a L-Sit (or variation)

*10 min cap

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CONDITIONING

Each Distance For Time:

Run 200m

Run 400m

Run 600m (400+200 route)

Run 800m

*Rest 90sec B/T sets

WORKOUT

“Grip Reaper”

5 Rounds:

3+ Bar Muscle Ups / / or Variation

10 DB Bench Press (2x50/35)

150ft Farmers Carry (2x50/35)

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STRENGTH WARM UP

EMOM 3 (w/ empty bar)

5 Snatch Push Press (off of back)

EMOM 3 (w/ empty bar)

5 Snatch Balance (to squat or power receiving position)

EMOM 3 (w/ empty bar)

5 Hang Power or Squat Snatch

STRENGTH

EMOM 6

1 Hang Power or Squat Snatch + 1 Power or Squat Snatch @70-80% of 1RM

WORKOUT

2 Rounds For Time:

21 Power Snatch 95/65

45 Double Under

15 Overhead Squats 95/65

45 Double Unders

9 Squat Snatch 95/65

45 Double Unders

*15 min Cap

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STRENGTH

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

DB “Z Press”

Strict Pull Up

*13 min Time Cap

PARTNER WORKOUT

*Teams of 2

AMRAP 15

10 DB Front Rack Lunges (2x35/25)

10 DB Hang Clean & Jerk (2x35/25)

10 Lateral Burpee Over DB’s

Max Cal Bike

*Both athletes work simultaneously (partner 1 on the bike, partner 2 on DB’s)

*Switch after partner has finished 10 reps at all 3 movements

*Score is total rounds AND total Cals!

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WORKOUT

AMRAP 18

50/40 Cal Row

50 Wall Ball 20/14

50 Toes to Rings

50 Hand Release Push ups

Post WOD STRENGTH

Back Squat

6 reps @ 65%

4 reps @ 70%

4 reps @ 75%

2 reps @ 80%

2 reps @ 85%

1 rep @ 85+%

1 rep @ 85+%

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WORKOUT

Part 1:

5-4-3-2-1

DB Burpee Box Step Up (2x35/25)

*10 Toes to Bar After Each Set

Part 2:

1-2-3-4-5

Clean & Jerk @75% of 1RM

*50 Double Unders After Each Set

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WORKOUT

“10k Gone Bad”

10 Rounds:

1000m Echo Bike

10 Push Ups

10 Pull Ups

*37 min Cap

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SKILL

Part 1:

10 min Bar Muscle Up Prep

Part 2:

Every 1:30 for 5 Rounds:

*Bar Muscle Up / or / Variation

WORKOUT

4 Rounds:

10 DB Front Squats (2x50/35)

10 Burpee

400m Run

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STRENGTH

Deadlift 7x2 @ 85% of 1RM

*No dropping today :)

WORKOUT

Fight Gone Bad Style

4 Rounds: (16 min)

Min 1: Max Rep KB Swings 53/35:

Min 2: Max Rep Box Jump Step Down 24/20”

Min 3: Max Rep Toes To Bar

Min 4: Rest

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WORKOUT

EMOM 28 (7 Rounds)

Min 1: 3 Bench Press @ 75% of 1RM

Min 2: 12/9 Echo Bike Cals

Min 3: *Sandbag Ground to Over Shoulder

Min 4: Max L Sit Hold

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STRENGTH

Part 1:

6x3 Front Squat @ 75% of 1RM

Part 2:

6x3 Shoulder Press @ 75-80% of 1RM

*If you did the strength session on 03/14 aim for 80%

WORKOUT

Part 1) Jump Rope Drills / Warm Up

Part 2) Tabata Double Under (4min of :20 on /:10 off)

Part 3) Tabata Pull Ups / / strict or kipping (4min of :20 on /:10 off)

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WORKOUT

PART 1)

3 Rounds:

10 Deadlift 205/140

200m Run

10 DB Push press (2x50/35)

200m Run

PART 2:

AMRAP 7

5 Hang Power Snatch 95/65

30 Double Under / / 60 Single Under

10 Push Jerk 95/65

5 Burpee over bar

CASH OUT / / FINISHER

Max Reps in 6 min:

50/40 Cal Bike

Max Reps Wall Balls 30/20 (heavy ball)

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PARTNER WORKOUT

*YGIG

*Teams of 2

*Alt. after a FULL round!

AMRAP 30

100ft Shuttle Run (25ft increments)

30 Air Squats to Target

20 Push Ups / / 10 SHSPU

10 Pull Ups

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HEAVY DAY

PART 1)

6x3 Back Squat @ 75% of 1RM

PART 2)

6x3 Push Jerk @ 75% of 1RM

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STRENGTH

Part 1)

4 Rounds For Quality:

5/5 Single DB Bent Over Row (heavy)

10 Banded Chin Ups (use a band that allows 2 or less sets)

10 Snow Angels

Part 2) “Skill Workout”

3 Rounds For Fun:

10 Ring Dip

200m Run

10 Toes To Bar

200m Run

*14 Min Cap

WORKOUT

For Time:

3000m Row!

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STRENGTH

PART 1)

Every 90 sec for 6 Rounds

3 Shoulder Press @ 75% of 1RM

PART 2)

Every 90 sec for 6 Rounds

3 Bench Press @ 75% of 1RM

WORKOUT

AMRAP 12

3/3, 6/6, 9/9 etc… adding 3 reps

Pull Up

Push Up

*10 step back Lunges in place after each round

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