“This One Goes to Eleven”
10 Rounds:
11 Wall Balls (heavy ball)
6 Pull Ups
3 Min REST (on your own)
Then…
10 Rounds:
11 V Ups
6 Alt. DB Snatch (Heavy DB)
*”Heavy” will be relative to your baseline.
*If possible, aim to have your wall ball decently close to your pull up system.
36 Min Overall Time Cap
*Aim for sub 16 min for both workouts
Read MoreSKILL
AMRAP 12 (For Quality)
:15+ L Sit Hold
1 Wall Walk + :10 Hold / or / Wall facing HSPU’s
5/5 Slow Tempo Single Leg Eccentric squat to box / or target
:30/:30 Copenhagen plank
1 min high plank
WORKOUT
5k Row
*26 Min Cap
Read MoreEMOM 32 (8 Rounds)
Alt. B/t…
Min 1: 5 Deadlifts (moderate weight below 70% of 1RM)
Min 2: *Bar muscle up (you choose the reps/progression)
Min 3: 6+ Burpee Box Jump Over 24/20”
Min 4: :40 Echo Bike (aim for 10/8 Cals or more)
Read MoreSTRENGTH
Alt. Every 90 sec for 5 Rounds (15 minutes)
6 Front Squat
3 Overhead Squat
*choose a weight that you can maintain for all rounds.
*choose your weight based off of your overhead squat.
*if your weight seems “too light” for your front squats add more reps.
STRENGTH (Part 2)
Shoulder Press
7x1
*start your first set @ 80% of 1RM and build / or / maintain over the 7 sets
Read MoreSTRENGTH
EMOM 7
3 Clean & Jerks
*Choose a moderate weight that can be sustained!
PARTNER WORKOUT
*Teams of 2
*Alt. Complete rounds with your partner
10 Rounds (5 Rounds Each)
5 Burpee Pull Ups
20 Wall Ball 20/14
5 Shuttle Runs (1 shuttle run = 50ft)
Read MoreTHE LFCF TRIATHLON
*Last tested 07/22/2022
15 Min Max Distance Row
15 Min Max Distance Echo Bike
15 Min Max Distance Run
*45 minutes of awesomeness!!!!!
Read MoreWORKOUT
2 Sets:
3 Wall Walk
10/10 Single Arm DB Overhead Lunge (Alt. Legs in place) 50/35
30 Crossovers / / 50 tall slow singles
10/10 Single Arm DB Hang Clean & Jerk 50/35
60 Double Unders / / 120 Fast singles
3 Wall Walks
*8 Min Cap per set
*Target Sub 6 min sets
*2 Min Rest Between sets
PARTNER FINISHER WORKOUT
*Teams of 2
*YGIG Style
AMRAP 14
50 Toes to Bar
50 Strict HSPU
50 Strict Pull Ups
50/40 Cal Echo Bike
Read MoreSTRENGTH / / STABILITY
3 Rounds (15 min)
:20 Hollow Hold
:30 Active Shoulder Hold from pull up bar
:30 Double KB Overhead hold
:40 Ring Plank
*Rest as needed between movements
STRENGTH (Part 2)
Every 90 Sec for 5 Rounds (15 min)
Alternate between…
Set 1: 6 Back Squats
Set 2: 3 Front Squats
*Set 1 + Set 2 = 1 Round
*Aim to use the same weight for both movements and for the entire workout
*choose a moderate weight that will build your squat capacity - NOT drain you for the rest of the week of training!
Read MoreSTRENGTH
Every 90 sec for 7 rounds
2 Hang Power or Squat Snatches
*Start @ 60% and work Up in weight!
WORKOUT
*Retest from 4/20/2023
10 Rounds:
3 Push Jerks*
200m Run
*18 Min Time Cap
*Choose a weight that’s challenging but sustainable for 10 rounds!
Read MoreWORKOUT
EMOM 30 (10 Rounds)
Alt… B/T
Min 1: *Sandbag Over Shoulder (heavy!)
Min 2: 3 Bench Press @ 70-77% of 1RM
Min 3: 12/10 Cal Echo Bike
Read MorePART 1) “Partner ‘ACID BATH’ — Echo Bike Style”
2 Min Max Cal Ski
2 Min Max Cal Row
2 Min Max Cal Echo Bike
PART 2)
“Ingrid”
10 Rounds:
3 Power Snatch 135/95
3 Bar Facing Burpees
Read MoreSTRENGTH
Deadlift
5x1 @85+% of 1RM
*before your 5 working sets, build steadily over 4-7 sets to get up to around 85%
* if you’re feeling run down from this week (or yesterdays C&J’s) consider lighter loads for your sets
*aim for the 5 working sets to be challenging and heavy.
*rest as needed between sets
PARTNER WORKOUT
*Teams of 2
50-40-30-20-10
Bench Press 115/80 (split reps/YGIG style)
100ft Walking Lunge (performed together)
200m Run (performed together)
*19 Min Time Cap
Read MoreSTRENGTH
Tempo Back Squat (2-3 sec descents)
5x5 @ 60-70% of 1RM
*Focus on maintaining proper positioning in the descents / / today is NOT about moving heavy weight!
*review breathing mechanics before your first working set!
STRENGTH PART 2
EMOM 20
1 “Heavy” Clean & Jerk @ 70-80% of 1RM
Read MoreWORKOUT
EMOM 30 (6 rounds)
Alt. Between…
MIN 1: *Cal Ski
MIN 2: 5+ Box jumps 30/24” (Tall Box)
MIN 3: 6 Alt. Single DB Devils Press 50/35#
MIN 4: *Bar muscle up
Min 5: *Crossover Singles
*You choose the reps!
Read MoreSTRENGTH
AMRAP 12
*rest as needed between movements! These should feel TOUGH!
:40 Ring Plank
:30 Overhead KB Hold
:20 L Sit / or / Variation
1 Wall Walk with :10 hold facing the wall
:30 Active Hang from pull up bar / / Scale Up to L Hang Strict Pull Up if needed!
WORKOUT
4 Rounds:
*New round every 4 Min
30/24 Cal Row (Fast!)
20 Air Squat
10/8 Cal Row (Sprint!)
*aiming for rounds between 2:30-3:00
CASH OUT
EMOM 7
*Toes to Bar
*You choose the reps!
Read MoreSTRENGTH
7x2 Overhead Squat
*Start first set at 60% of 1RM and build over the 7 sets
*stay below 85% of 1RM Overhead Squat
WORKOUT
21-18-15-12
Toes to Bar
Front squat 95/65
*50 Doubles after each set
*19 Min Cap
Read MoreWARM UP WORKOUT
3 Rounds:
Min 1: 15 KB Swing 53/35
Min 2: 2+ Wall Walks
Min 3: 10 Ring Rows (body parallel to floor)
WORKOUT
5 Rounds:
9 Deadlifts 225/155
7 DB Bench Press (2x50/35)
5 Strict Pull Up / / or 2 Rope Climbs (15ft)
Read MoreSTRENGTH
Back Squats
5x2 @ 85% of 1RM
*Aim for 2:00-2:30 of rest between sets!
WORKOUT
3 Rounds:
*Performed Fight Gone Bad Style / / Each Movement for Max Reps
Min 1: Thruster 95/65
Min 2: Lateral Burpee Over Bar
Min 3: Toes to Bar
Min 4: Cal Ski
Min 5: REST
Read MoreSTABILITY
AMRAP 7
:20 Ring support / / Scale to Ring Plank
:30 Active hang
100ft Farmers carry (DB / / KB)
:30 Double KB Overhead hold
*Aim for 2+ Rounds
AMRAP 7
:30 Glute Bridge Hold
5 Nordic curls
:30 / :30 Copenhagen plank
5/5 Slow ATG Squat (heel elevated)
*Aim for 2+ Rounds
STRENGTH
EMOM 10
4 Alt. Back Rack Lunges (stepping back)
*you choose the weight / / aim to stay at same weight for all 10 rounds
*use a weight that you can recover from in 1-2 days!
STRENGTH (Part 2)
EMOM 10 (5 Rounds)
Alt. B/T…
Min 1: *Strict Pull Ups
Min 2: *Strict Chin Ups / scale up to False grip Ring pull ups!
*You choose the reps
Read MoreSTRENGTH
EVERY 90 sec for 8 Rounds:
1 Clean Pull + 1 Hang Power Clean + 1 Jerk
*start at 65% of 1RM clean & jerk and build over the 8 sets!
STRENGTH (Part 2)
Bench Press
5x3 @ 70-75+% of 1RM
Read More