*Annual 12 Days of Xmas WOD is slated for Saturday 12/23!!
SKILL
4 Rounds For Quality
:10 L Sit
Handstand Hold / HS Walk Practice
:30 Heavy Sandbag Carry (Bearhug)
1 min Crossover Singles Practice
STRENGTH
Shoulder Press
3 Sets:
5 @ 60% of 1RM
3 @ 70%
1 @ 80%
CASH OUT: upper body bodybuilding pump session!
Read MoreWORKOUT
EMOM 28 (7 Rounds)
Alt. B/T…
Min 1) 15/12 Cal Row
Min 2) 5+ Bench Press 135/95
Min 3) 10/8 Cal Ski
Min 4) :45 *Walking Lunge (aim for 50-100ft)
*add weight if needed!
Read MoreTHE GAUNTLET
*Gauntlet 1.0 originally performed 5/24/22
Part 1) 0:00-1:00 Max Cal Echo Bike
1:00-5:00 REST
Part 2) 5:00-15:00
For Time:
15-12-9-6
Toes To Bar
*40 Double Unders after each set
Part 3) 15:00-22:00
AMRAP 7
6 Bar Facing Burpee
9 Power Snatch 75/55
12 Front Squats 75/55
22:00-24:00 REST (2 min)
Part 4) 24:00-34:00
For Time:
Run 1 mile / or / 2,000m Row
*10 min cap! Scale accordingly.
Read MoreSTRENGTH
Deadlift 7x5 @ 80% of 1RM
*This is session #8 of our deadlift capacity builder!
*Revert back to 8x4 or 8x3 if you haven’t completed those sessions yet!
*take 2-3 min rest between sets!
Read MoreSHOULDER STABILITY CIRCUIT
10 Min Coach Led Shoulder Stability/mobility circuit
STRENGTH
4 Rounds For Quality
5 False Grip Ring Rows (slow tempo)
5+ Bar Dips (add weight if needed)
:45 KB/DB Farmers Carry (heavy)
WORKOUT
AMRAP 7
10 Hang Power Clean 95/65
5 Strict Pull Ups
10 Push Press 95/65
Read MoreMONSTER WORKOUT
PART 1)
Teams of 2
100 Clean & Jerks 135/95
Alternate completing 15/12 Cal Bike until all 100 Clean and jerks have been completed.
20 Min Cap
Part 2)
Teams of 2
AMRAP 10
200m Run Together
20 Burpee Pull Ups (YGIG style)
Rest 5 Min
AMRAP 10
200m Run Together
50 Thrusters 45/35 (empty bar)
30 Toes to Bar
Read MoreLFCF HOLIDAY IS TONIGHT @ 530PM!
WORKOUT
“LFCF TRIATHLON”
15 min Row
15 min Echo Bike
15 min Run
*lets aim to keep heart rates in zone 2 or 3 (or what feels “easy/moderate” for all 45 min
*Goal: move and burn some calories, but stay fully charged for Saturdays 90min “Monster” Workout!
Read MoreSTRENGTH
Every 2 min for 10 min (5 Rounds)
3 Pause Back Squat (2 sec hold @ bottom)
*Go completely off of feel today, but don’t exceed 70% of your 1RM Back Squat
*Aim to build in weight (steadily) over the 5 sets.
WORKOUT
AMRAP 20
50 Air Squat
40 Deadlift 155/105
30/24 Cal Echo Bike
20 Bar Facing Burpee
1 Min Rest
Read MoreSTRENGTH
Jerk (Push or Split)
3 @ 60% of 1RM
3 @65%
2 @70%
2 @75%
1 @80%
1 @85+%
1 @85+%
1 @85+%
WORKOUT
AMRAP 12
3 Strict HSPU / or / Variation
12 V Ups
100ft Walking Lunge (add weight if needed)
RSVP TO HOLIDAY PARTY HERE!! THIS FRIDAY @ 530PM
Read MoreSTRENGTH
Deadlift 8x4 @ 80% of 1RM
*This is session #7! Default back to prior sessions if you haven’t completed last weeks 7x4
*Aim to rest 2-3 min between sets!
WORKOUT
AMRAP 8
*Toes to Bar
4 Shuttle Runs (CF Open Standard; 50ft, in 25ft increments)
*Use 50% of your max rep toes to bar set.
*Aim to go unbroken for as many rounds as possible
(most of us haven’t tested a max set T2B, so guess what your max set would be then take 50% of it)
Read MoreSKILL
10 Min Coach Led Shoulder Stability / Mobility
WORKOUT
For Time:
500/400m Row
45 DB Push Press *
500/400m Row
30 DB Push Press *
500/400m Row
15 DB Push Press *
*Choose a weight that allows for repeated unbroken sets of 10 for the entire workout!
*13 min Time Cap
CASH OUT
Every 90 Sec for 5 Rounds (7:30)
*Pull Ups
*Anything goes today, choose your own reps!
*Consider adding weight for strict pull ups, or refining kipping/butterfly technique, or even lots of reps for building capacity. You choose!
Read MoreSATURDAY WORKOUT
PART 1:
5 Min Max Distance Echo Bike
5 Min Max Distance Row
5 Min Max Distance Run
PART 2:
3 Rounds:
Min 1) Max Reps Clean & Jerks 95/65
Min 2) Max Reps Double Unders
Min 3) Max Reps Pull Ups
Min 4) Max Reps Wall Walks
Min 5) REST
Read MoreANNUAL LFCF HANUKKAH WORKOUT
8 Rounds:
8 (4/4) Hang DB Snatch 50/35
8 (4/4) Single Arm DB Overhead Reverse Lunge 50/35
8 Burpees Over DB
8 Wall Ball (Heavy)
8 Toes To Bar / / Knee Raises
8 Hand Release Push Ups
8 V Ups :)
8 Box Jump Over 24/20”
Read MoreWORKOUT
For Time:
12-9-6
Back Squat 135/95
*150m Run After each set
Into…
100 Ab Mat Sit Ups / / 100 V Ups
Into…
6-9-12
Back Squat 135/95
*150m Run After each set
Read MoreSTRENGTH
AMRAP 15 (For Quality)
5/5 Single Arm DB Kneeling Press (heavy)
5/5 SA DB Bent Over Row (heavy)
5+ Bar Dips
5+ Slow Tempo Ring Push Ups
*Rest as needed
STRENGTH (pt. 2)
Bench Press
5x2 @80-85% of 1RM
CASH OUT
“SHSPU Capacity Builder”
Every 90sec for 5 rounds (7.5 min)
*Strict HSPU
*You choose the reps!
*Prioritize a full ROM press!
Read MoreSTABILITY
Coach Led Shoulder and T-Spine Mobility and Stability
SKILL
10 Min Single Leg Squat and Deadlift stability
WORKOUT
EMOM 16 (4 Rounds)
Min 1) 10+ Overhead Squats 75/55
Min 2) 10+ Burpees Over Bar
Min 3) 10/8 Cal Bike
Min 4) 7+ Power Snatch 75/55
Read MoreSTRENGTH
Deadlift 7x4 @ 80% of 1RM
* this is session #6 of our deadlift capacity
*aim to rest 2:30-3:30 between sets
*controlled descents - if needed, break the 4 reps into smaller sets - but don’t exceed two breathing cycle between reps.
*If you haven’t already completed sessions 3 & 4 or 5 (7x3 or 6x3 or 6x4 @ 80%) revert back to one of those instead of todays 7x4
CASHOUT
For Time:
80/64 Cal Row
5 Min Cap
Read MoreSATURDAY WORKOUT
LFCF Benchmark “death wish”
For Time:
21-15-9
Hang Power Snatches, 95/65 lbs
Lateral Burpee Over Bar
Into…
21-15-9
Thruster 95/65
Pull Up
Into…
21-15-9
Power Clean 95/65
Push Up
Read MoreSKILL
“Barbell Cycling”
2 Sets:
12 Unbroken Power Cleans
-Rest
9 Unbroken Power Cleans
-Rest
6 Unbroken Power Cleans
*use a slightly heavier weight each set if possible. Maintain proper position through out all unbroken, “touch and go” reps.
*the goal is to learn proper touch and go form, then reinforce it with some weight - this is not supposed to be “heavy” or a strength
WORKOUT
“DT”
5 Rounds:
12 Deadlift 155/105
9 Hang Power Cleans 155/105
6 Push Jerks 155/105
*15 Min Cap
Read MoreSKILL
10 Min Warm Up / Bar Muscle Up drills
PRACTICE
Every 2 min for 8 min (4 Rounds)
*Bar Muscle Ups
* You choose the reps / progression
WORKOUT
3 Rounds:
30/24 Cal Row
20 Front Rack Alt. Lunges 95/65 (from Floor)
100 Double Unders (work less than 3 min)
REST 1 Min Between Rounds
Score: Slowest round
Read More