OUR WORKOUTS

WARM UP

Coach Led Single Leg Stability

STRENGTH

Take 15 min to find a heavy 2RM Deadlift

STRENGTH (pt.2)

Shoulder Press

4x7 @ 65-70% of 1RM

WORKOUT

For Time

“The LFCF Chipper”

*Last tested 02/02/2022

50/40 Echo Bike Cal

40 Thruster 75/55

30 Toes to bar

20 Burpee Box Jump Over / or / Step over 24/20”

10 Bar Muscle Ups / or / BMU variation/progression

20 Burpee Box Jump Over / or / Step over 24/20”

30 Toes to bar

40 Thruster 75/55

50/40 Echo Bike Cal

Target Time: 23 Min

Time Cap: 30 Min

WORKOUT

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

*Clean & Jerk / or / Power Snatch

Bar Facing Burpee

*You choose the weight

SURPRISE CASH OUT

STRENGTH

Every 2 Min for 12 min (6 Rounds)

3 Power Cleans @ 70-80% of 1RM

WORKOUT

Every 4 Min for 16 Min (4 Rounds)

9 Devils Press (2x35/25)

21 Double Under

15 DB Front Squat (2x35/25)

21 Double Under

*Aim to work for 3 min or less!

STRENGTH (part 1)

3 Rounds:

5/5 DB Bent over Row (heavy!)

5+ Strict Ring / or / Bar dips!

:30 Sec Ring Plank

Then…

3 Rounds:

:10+ Sec L Sit Hold

5/5 Half Kneeling SA DB Shoulder Press (heavy!)

*Handstand Hold / / Free standing handstand hold / / Progression

*You choose the duration / variation!

STRENGTH (part 2)

Push or Split Jerk

15 Min to build to a heavy “double”

*Does NOT need to be a new 2RM!

STRENGTH

Back Squat

4x7 @ 65-75% of 1RM

*This is session 3 out of 5 for our back squats!

*Last performed 02/01 @ 65-70%

*Aim To use 70-75% of 1RM today IF you completed session number two, otherwise revert back to 65-70% of 1RM

WORKOUT

4 Min Max Distance Row

4 Min Rest

4 Min Max Distance Row

4 Min Rest

*Score is total distance!

WORKOUT (part 1)

AMRAP 16

15 Toes to Rings / / Toes to Bar

200m Run

WORKOUT (part 2)

“Diane”

21-15-9

Deadlift 225/155

HSPU / / Variation

*8 Min Cap

STRENGTH

EMOM 7

3 Thrusters (Heavy!)

*Spend several minutes building up to a weight you can sustain for all 7 min

WORKOUT

AMRAP 10

10 Thrusters 95/65

10 Burpee Over Bar

10 Pull Ups

SATURDAY WORKOUT

Part 1) 0:00-10:00

4 Rounds:

5 burpee chest to bar

25 Crossover Singles

*5 Min Time Cap

Part 2) 10:00-20:00

For time:

21-15-9

Front Squat 115/80

Toes to Bar

*7 Min Time Cap

Part 3) 20:00-30:00

AMRAP 10

3 Wall Walks

12 Alt. DB Snatch 50/35

15 Box Jump Over 24/20”

WORKOUT

EMOM 28 (7 Rounds)

Alt. Between…

Min 1) :40 Cal Row

Min 2) 3+ SandBag Over Shoulder 150/100

Min 3) :40 Cal Ski

Min 4) *Strict HSPU / / Variation or DB Push Press

*You choose the reps

CORE WORKOUT

4 sets:

:20 Hollow Rocks

:20 Superman’s

:20 Rest

PARTNER WORKOUT

*Teams of 2

*YGIG Style

*Partition reps as you’d like!

AMRAP 25

Buy in: 20 Wall Walks :)

100/80 Cal Echo Bike

100 V Ups

100 Burpees

150 Wall ball 20/14

150 KB Swing 53/35

COOL DOWN

7 Min flexibility session!

STRENGTH (pt. 1)

Every 2 Min for 10 Min

3 Overhead Squat

*Start @ 50% of 1RM and build as needed over the 5 sets

STRENGTH (pt. 2)

For Quality (15 min)

10 sets:

2 Snatch Balance (power or squat)

*You choose the weight (aim to start first set at least at 50% of 1RM)

WORKOUT

EMOM 10

2 Hang Snatches (Power or Squat)

*choose weight based off of feel!

STRENGTH

AMRAP 10 (For Quality)

:10+ L Sit

:30 Ring Plank

:20 / :20 Copenhagen Plank

25ft/25ft SA DB or KB Overhead Carry (Heavy!)
:20 Sandbag Hold (Heavy!)

WORKOUT

EMOM 20 (5 Rounds)

Alt. B/T…

Min 1: 15 DB Bench Press (2x50/35)

Min 2: 12/9 Cal Echo Bike

Min 3: 50ft Walking Lunge* (Kb’s at your side)

Min 4: 5 Deadlifts*

*You choose your weight for DL and Lunges!

STRENGTH

Every 2 Min for 10 Min (5 Rounds)

3 Front Squat

*Start your first set at 65% of 1RM and aim to add around 5% each set. Aim to Finish your last set around 80% of 1RM

WORKOUT

"Open 21.3"

For Time

15 Front Squats (95/65 lb)

30 Toes-to-Bars

15 Thrusters (95/65 lb)

Rest 1 minute

15 Front Squats (95/65 lb)

30 Chest-to-Bar Pull-Ups

15 Thrusters (95/65 lb)

Rest 1 minute

15 Front Squats (95/65 lb)

30 Bar Muscle-Ups

15 Thrusters (95/65 lb)

Time cap: 15 minutes

WORKOUT

CF Open 23.1 “Retest”

AMRAP 18 (original workout is 14 min)

60 Cal Row

50 Toes to Bar

40 Wall Ball 20/14

30 Power Clean 135/95

20 Ring Muscle Ups / / Bar Muscle Ups / / Variation

*if this is a retest for you, take your best crack at it inside the 14min mark. Then enjoy your bonus 4 min of work :)

STABILITY

Single Leg and Single Arm Stability session!

WORKOUT

LFCF’s Triple Three

For Time:

300 Double Unders

2000m Run

100/80 Cal Echo Bike

STRENGTH

Back Squat

4x7 @65-70% of 1RM

*Aim for 60-65% if you didn’t complete last weeks squat session!

WORKOUT

4 Rounds:

Max Reps in 3 min of:

500/400m Row

Max Reps in remaining time Wall Ball 20/4

3 Min Rest

HEAVY DAY

PART 1)

Deadlift

5x1 @ 85+% of 1RM

PART 2)

Bench Press

5x5 @ 70-75% of 1RM

SKILL

Ring Muscle Up Progressions

WORKOUT

EMOM 12 (6 Rounds)

Even Min: *Ring Muscle Ups

Odd Min: Max Rep Shuttle Run (CF open standard)

*aim for 4-6 reps of shuttle runs each interval

*you choose the reps of ring muscle ups/ progressions

COOL DOWN

Extra flexibility and mobility today!

STRENGTH

Every 90 Sec for 10 Sets (15 min)

2 Power or Squat Snatch

*start at a light weight, finish heavy!

WORKOUT

AMRAP 10

1-2-3-4…+1, etc.

Power Snatch 75/55

Overhead Squat 75/55

Burpee Over Bar (ideally bar facing)