WORKOUT
AMRAP 7
3, 6, 9, 12, etc. +3
Pull Ups
20 Crossover Singles
REST 3 Min
AMRAP 7
3, 6, 9, 12, etc. +3
BBJO 24/20”
10 Hang Power Cleans 95/65
PARTNER CASH OUT
*Teams of 2
*YGIG style
*Split Reps Evenly
AMRAP 15
75 Alt. DB Snatch 50/35
75 Wall Ball 20/14
Read MoreWARM UP / / STRENGTH
AMRAP 12
40 V Up (CF QuarterFinal Standard)
20 Superman (1 sec hold at extension)
:30 Side plank each side
10 Slow tempo Strict Hanging knee raise / toes to hips
:10+ L Sit Hold
SQUAT WARM UP / / STABILITY
AMRAP 6 (For Quality)
10 Glute Bridges
5/5 single leg pause squats
5 glute ham raises / / Nordic curls
10 DB Sumo DL
STRENGTH
E2min for 20 Min (5 seta)
Alternate between…
Set 1) 2 Front Squat @ 75% of 1RM Front Squat / / or 7/10 RPE
Set 2) 4 Back squat “
*this should not be a soul crushing weight, or feel super heavy
*our goal is to build our capacity with a reasonable weight / maintain proper positioning - especially if your recovering from the last two workouts!
Read MoreWORKOUT
“This is not a drill”
For Time:
40/32 Cal Echo Bike
800m Row
400m Run
600m Row
400m Run
400m Row
400m Run
200m Row
400m Run
40/32 Cal Echo Bike
*36 Min Cap
Read MoreSTRENGTH
Every 90 sec For 15 min (10 rounds)
3 Shoulder Press
*start moderate and build to a heavy 3 rep max on your last set!
WORKOUT
AMRAP 8
30-20-10
Bench Press 75/55
Hand Release Push Up
REST 2 MIN
AMRAP 8
30-20-10
Alternating Back Rack Step back lunge 75/55
Air Squat
Read MoreWORKOUT
EMOM 32
Alternate B/T…
Min 1: * Russian KB Swing 53/35
Min 2: 10+ Box Jump Over 24/20”
Min 3: * KB Goblet Squat 53/35
Min 4: 12/9 Cal Echo Bike
Read MoreFREE MUSCLE UP CLINIC SUNDAY 04/23 & 1PM!! Enroll via Pike13
PARTNER WORKOUT
PART 1: “Partner DT”
10 Rounds:
*YGIG, teams of 2!
*Alternate working/resting after Every FULL round (5 rounds each)
12 Deadlifts
9 Hang Power Clean
6 Push Jerks
*use a weight that allows for 90 sec rounds, or faster!
*RX “DT” weight = 155/105
Partner Workout #2
10 Rounds: (5 rounds each)
*Teams of 2
*YGIG, but Alternate working/resting after every FULL round
10 Alt. DB Lunges in place (2xDB’s held at side)
5 Burpee Pull Up
10 DB Thruster
RX= 2x50/35’s
Read MoreHEAVY DAY
Part 1:
5x3 Snatch Deadlift @70% of 1RM snatch
(Control descents to hold proper position)
*goal is to maintain perfect position the whole time
Part 2:
3-3-2-2-1-1 Pause Hang Power Snatch (2 sec hold in receiving Position)
Set 1: @ 62% of 1RM
Set 2: @ 67% of 1RM
Set 3: @ 70%
Set 4: @ 72%
Set 5: @ 75%
Set 6: @75+%
Part 3:
1-1-1-1-1–1 Power or Squat Snatch
@75+% of 1RM
Read MoreWORKOUT
Part 1)
10 Rounds
3 heavy* Push Jerks
200m Run
*18 min Cap
*use the rack, and aim to use the same “heavy” (70-80% of 1RM) weight for all rounds!
Part 2)
PUMP Session
EMOM 10
5+ Strict Pull Ups
10+ Push Ups
Read MoreWORKOUT
EMOM 40
Min 1) 15/12 Cal Row
Min 2) *Double Under / / Crossover / / Singles
Min 3) 15 Wall Ball 20/14
Min 3) *Toes To Bar / / Variation
*If Cal Row & Wall Ball reps are not attainable, aim for 40sec of work.
*you choose the reps for doubles & toes to bar
Read MoreSTABILITY (Part 1)
AMRAP 8
5 Banded press
5 90/90 press
5 banded high pull (feet on band)
5 banded pull aparts
5/5 KB upside down press
:20 Hollow Hold
STRENGTH
Every 2 min for 12 min (6 rounds)
3 heavy bench press reps (you choose the weight)
STABILITY (Part 2)
AMRAP 8
10/10 single leg Deadlift (2 DB’s)
10 Alt. DB Lunges (front rack)
5 Glute ham raises
:20/:20 side plank hold
STRENGTH
Every 2 min for 12 min (6 rounds)
3 heavy deadlifts 80+% of 1RM!
Read MoreWORKOUT
Part 1)
AMRAP 5
1, 2, 3, 4, 5 etc.
Wall Walk
4, 8, 12, 16, 20, etc.
Alt. DB Snatch 50/35
Part 2)
EMOM 8
4 Power Snatch
*you choose the weight
*use same weight for all rounds
*this weight should allow for ‘touch and go’ for 2+ reps each round
Part 3)
-Partner WOD
-Teams of 2
-YGIG style, split reps evenly
AMRAP 18
40 Cal Row (partners share the same rower)
30 SHSPU / / DB Shoulder Press
30 Strict Pull Ups
80 Hand Release Push Ups
Read MorePOWERLIFTING DAY
PART 1)
Deadlift 4x10 @ 60% of 1RM
PART 2)
Back Squat 5x3 @ 75% of 1RM
PART 3)
Shoulder Press 5x3 @ 75-80% of 1RM
Read MoreSKILL
Bar Muscle Up Review
WORKOUT
EMOM 28 (7 rounds)
Alt. Between…
Min 1) 12/9 Cal Echo Bike
Min 2) 50ft DB Front Rack Walking Lunge *
Min 3) *Bar Muscle Up
Min 4) *Double Under / / Crossover / / Variation
*choose your own reps / / DB weight
Read MoreSTABILITY / / ACCESSORY WORK
4 Rounds:
15 Double DB Sumo Deadlift
:10 L Sit
:15/:15 Copenhagen Plank
5/5 Single Leg Split Squat (2 sec pause at bottom)
5 Glute Ham Raises
STRENGTH
EMOM 16 (4 Rounds)
Alt. B/t…
Min 1) 3+ Ring Dips
Min 2) 5/5 Single Arm DB kneeling Press
Min 3) *Strict Chin Up
Min 4) *Handstand hold / HS Walk / Shoulder Taps
*You choose the reps / variation!
Read MoreSTRENGTH
Every 90 sec for 10 rounds (15 min)
3 Deadlifts @ 80-85% of 1RM
*Control the descent down!
WORKOUT
LFCF Benchmark “Death Row”
*last tested 12/31/2022
EMOM 20
Alt. Between…
Min 1) Max Cal Row
Min 2) Max Rep Burpee
*score = total reps
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 MoreWORKOUT
Part 1)
3 Rounds:
15 Heavy Wall Balls
50 single unders
Part 2)
AMRAP 12
8 Single Arm DB Snatch 50/35
25ft Single Arm DB overhead walking lunge 50/35
8 Single Arm DB Snatch 50/35
25ft Single Arm DB overhead walking lunge 50/35
40 Double Unders / single under crossovers / single unders
Part 3)
Partner Workout
*Teams of 2
AMRAP 12
50 Synchro Air Squats
30 Single Arm DB Devils Press 50/35 (YGIG / / Split Reps Evenly)
50 Synchro Hanging knee raises
Read MoreHEAVY DAY
Part 1:
3x3 Clean Pull @ 100+% of 1RM Clean
*No drops - take bar down with control!
Part 2:
Every 2 min for 12 min (6 rounds)
1 Hang Squat Clean + 2 Front Squat (heavy! 70+% of 1RM Clean!)
Part 3:
7x1 Push / or / Split Jerk @ 85-90% of 1RM
Read MoreSKILL
8 Rounds:
:20 Ab Mat Sit Ups
:10 Rest
:20 Jump Rope
:10 Rest
CONDITIONING
Every 3 min for 24 min (4 Rounds)
Alternate b/t…
500/400m Row
400m Run
Read More