HEAVY DAY
Part 1:
Deadlift
5-3-1-7-7-7-7
5 Reps @ 65% of 1RM
3 Reps @ 75%
1 Rep @ 85%
7 Reps @ 70%
7 Reps @ 70%
7 Reps @ 70%
7 Reps @ 70%
Part 2:
Front Squat
5-3-1-7-7-7-7
5 Reps @ 65% of 1RM
3 Reps @ 75%
1 Rep @ 85%
7 Reps @ 70%
7 Reps @ 70%
7 Reps @ 70%
7 Reps @ 70%
Read MoreWORKOUT
Part 1)
“Warm Up Workout”
21-15-9
KB Swing 53/35
Push Press 75/55
*5 Min Time Cap
Part 2)
2 Rounds:
30 Wall Ball 20/14
20 Pull Ups / / Variation
10 DB Devils Press (2x50/35)
30 Wall Ball 20/14
20 Pull Ups / / Variation
10 Alt. DB Front Rack Lunges (2x50/35)
*23 Min Time Cap
Read MoreSTRENGTH
“Shoulder Stamina”
E90Sec for 7 Sets:
5 Shoulder Press @ 65-75% of 1RM
WORKOUT
Part 1: AMRAP 8
10 Bench Press 135/95
20/16 Cal Row
REST 2 MIN B/T Parts
Part 2: AMRAP 8
20 V Up
200m Run
Read MoreSTRENGTH (30 min)
5 sets:
4 Tempo Sumo Deadlifts
(Fast Up / 3 sec SLOW descent to floor)
Start Moderate and build over the 5 sets
*maintain perfect technique
*make these hard because of proper breath work, proper tension, and a slow tempo - the weight should not be heavy compared to your conventional deadlift)
*Between each set of sumo deadlifts (during your “test” :)
Perform:
5/5 slow tempo split squats (use weight but keep a SLOW tempo descent)
:10 L Sit / / or Variation
:10-:30 Chin Over Bar Hold
WORKOUT
EMOM 10
“Sprint Intervals”
10/8 Echo Bike Cals
*complete Cals in less than :30 each round
*scale calories to achieve this^
Read MoreWORKOUT
EMOM 28 (7 Rounds)
Alt. Between…
Min 1) 10 DB Thruster*
Min 2) :30 Jump Rope
Min 3) 5 DB Devils Press*
Min 4) *Rope Climb / / Pull Up Variation
*you choose the weight DB’s
*use same DB’s for both movements
*choose the reps & variation rope climb
Read MoreSTRENGTH
Part 1) E90sec for 5 Rounds
3 Back Squats
Part 2) E90sec for 5 Rounds
3 Front Squats
Part 3) E90se for 5 Rounds
3 Overhead Squats
*choose your own weight for each set
*stay below 70% of 1RM for all sets!
WORKOUTS
AMRAP 12
21/16 Cal Row
15 DB Thruster (2x35/25)
9 Burpee
Read MoreSTRENGTH DAY
Part 1: Deadlift
8x2 @75-80% of 1RM
*Between each set perform 5 DB Sumo Deadlifts @ moderate weight (around 2x50/35’s)
*Rest as needed Between sets
Part 2:
AMRAP 18 (For Quality)
*Rest as needed B/T exercises
*Not to be rushed through
*Aim for 3-5 Rounds in 18 min
5 STRICT Ring Dip / / Bar Dip (1-2sec pause @ top)
5/5 Kneeling Single Arm DB Shoulder Press
10/10 Single Arm DB Bent over Row (Heavy!)
5+ Strict CHIN Ups (scale up to L Pull Ups as needed)
Read MoreEMOM 40 (10 rounds)
Min 1) 15 Wall Ball 20/14
Min 2) :30 Double Under
Min 3) 15 KB Swing 53/35
Min 4) *Pull Ups
*choose your own reps/variation!
*aim to stay consistent on wall balls and KB swings, scale reps on jump rope and pull ups as needed.
Read MoreWORKOUT
*Retest from 2/20/2022
AMRAP 10
12 KB Front Rack Lunges in Place (2x53/35)
9 Strict HSPU / or / Variation
6 Burpee Box Jump Over 24/20”
Rest 5 Min
AMRAP 10
20/16 Cal Echo Bike
15 Toes To Bar
10 DB Bench Press (2x50/35)
Read MoreSTRENGTH
For Quality:
EMOM 9
Min 1) *nordic curls
Min 2) :20/:20 side plank
Min 3) *L-sit
*you choose the reps and duration of hold!
WORKOUT
AMRAP 20
500m Row
20 V Ups
20 Ab Mat Sit Ups
400m Run
20 V Ups
20 Ab Mat Sit Ups
Read MoreWORKOUT
Part 1:
AMRAP 7
50ft KB Farmers Carry (heavy)
7 Ring Push Ups
Part 2:
EMOM 7
2 Power or Squat Snatches
*Start moderate, and build toward heavy (dont exceed 80% of 1RM)
Part 3:
3 Rounds:
40 Wall Ball 20/14
30 Alt. DB Snatch 50/35
400m Run
Read MoreSTRENGTH
Part 1:
10 Min to Find a 1RM Push Press
Part 2:
Push Press 5x2 @ 80% of Today 1RM
WORKOUT
EMOM 16 (4 Rounds)
Min 1) 8 Alt. DB Step Back Lunges (DB’s held at side)
Min 2) 8 Hang DB Clean & Presses (same weight as lunges)
Min 3) 40 Crossover Single Unders / / Single Unders
Min 4) 8 DB Sumo Deadlifts (same weight)
Read MoreSTRENGTH
Part 1:
Back Squat “waves”
9 sets:
5 Reps @ 6 RPE
3 @ 7 RPE
1 @ 8 RPE
5 @ 6.5 RPE
3 @ 7.5 RPE
1 @ 8.5 RPE
5 @ 7 RPE
3 @ 8 RPE
1 @ 9 RPE
Part 2:
Bench Press
EMOM 7
5 Reps @ 50-60% of 1RM (or heavier than last week)
SKILL
Every 2 Min for 10 Min (5 Rounds)
*Bar Muscle Ups
*you choose the reps!
Read MoreWORKOUT
LFCF BENCHMARK “UP HILL BOTH WAYS”
For Time:
2000m Row
4000m Echo Bike
800m Run
1000m Row
2000m Echo Bike
400m Run
*32 Min Cap
Read MoreMURPH “Recovery” DAY
SHOULDER STABILITY
2 Rounds:
10 Banded High Pull
10 Banded Shoulder Press
10 Banded Pull Apart
10 90/90 Press (Crossover Sym.)
5/5 Banded Ext. Rotation (Crossover Sym.)
3 Rounds:
5/5 Single Arm DB Kneeling Press (mod. Weight)
10/10 Single Arm DB Bent Over Row (heavy)
HIP STABILITY
2 Rounds:
5/5 Single Leg Glute Bridge (foot on bench)
:20/:20 Copenhagen Plank
1 Min plank
3 Rounds:
5/5 Single Leg DB Deadlift (mod. Weight)
10/10 Single Leg Split Squat (mod. Weight)
5/5 ATG Squat (bodyweight)
WORKOUT
4 Rounds:
1 Min Max Reps V Ups
1 Min Max Reps Double Under
1 Min Max Reps Russian KB Swings (heavy!)
1 Min Rest
Read MoreWORKOUT
EMOM 28 (7 rounds)
Min 1: 5+ Burpee Box Jump Over 24/20”
Min 2: *Deadlift 225/155
Min 3: 12/9 Cal Row
Min 4: :30 Crossover / / Or Doubles / / Any Jump Rope Variation
*you choose the reps
*this workout is designed to be dialed up/down to your desired intensity level in lieu of Memorial Day “Murph”
Read MoreSTABILITY
Hip + Shoulder Stability Circuit
WORKOUT
AMRAP 10
400m Run
20 Toes To Bar / / Or Variation
AMRAP 10
10 Burpee Pull Ups
5 Shuttle Runs (50ft)
Read MoreSTRENGTH
Part 1:
EMOM 7
5 Bench Press (50-60% of 1RM)
*should feel moderate/easy
*goal is to build your capacity with moderate weight / / anticipate very little rest!
Part 2:
Deadlift
5x2 @ 85% of 1RM
*take bar down with control :)
*No more than 2 min of rest b/t sets!
WORKOUT
5,000m Row TEST
*25 Min Cap
*always a good fitness “check in”
Read MoreSTRENGTH
Part 1:
EMOM 10
4 Front Squats
*choose a moderate weight - should not be above 60% of 1RM
*weight should stay the same for entire EMOM
*aim for 4-5/10 RPE
Part 2:
EMOM 10
4 Alt. Step Back Lunges
*use a light weight for these
*aim for 4-5/10 RPE
*weight stays the same for entire EMOM
WORKOUT
For Time:
21 SHSPU / / Variation
30 Double DB Snatch (2x35/25)
15 SHSPU / / Variation
30 Double DB Front Squats (2x35/25)
9 SHSPU / / Variation
30 Double DB Thrusters (2x35/25)
*12 min time cap
Read MoreWORKOUT
EMOM 40
Alt. b/t…
Min 1: *Toes To Rings / / T2B
Min 2: :30 Double Under
Min 3: *Bag Over Shoulder 150/100
Min 4: 12/9 Cal Bike
*you choose the reps!
Read More