OUR WORKOUTS

WORKOUT

EMOM 28 min (7 Rounds)

Min 1) *Double Under / / Jump Rope

Min 2) *Ring Push Up

Min 3) 10 Hang Power Snatch *

Min 4) 10 Front Rack Lunges in place (Forward or back) 

*You choose reps / weight 

SKILL

10 min Coach Led Bar Muscle Up Review

WOD

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

CONDITIONING

For time:

80/60 Cal Row

WORKOUT

EMOM 20

2 Clean (power or squat) @ 65+% of 1RM

*stay below 85%

WORKOUT

AMRAP 15

5 Pull Ups

10 Push Ups

15 Air Squat

50ft bodyweight walking lunge

POST WOD STRENGTH

Pause Push or Split Jerk 7x2 @65-75% of 1RM

*Maintain a 2 sec hold in receiving position

WORKOUT

For Time:

500m Row

75 Wall Ball 20/14

25 Burpee Pull Up

Rest 5-10 min (ish)

Part 2)

30 Box Jump Over 24/20”

30 Hand Release Push Up / / SHSPU

15 DB Power Cleans (2x50/35#)

20 DB Box Step Over

20 Hand Release Push Up / / SHSPU

15 DB Power Cleans (2x50/35#)

10 Burpee Box Jump Over

10 Hand Release Push Up / / SHSPU

15 DB Power Cleans (2x50/35#)

STRENGTH

PART 1)

Shoulder Press

6x2 @ 80+% of 1RM

PART 2)

Every 90sec for 5 Rounds (7:30)

*Kipping or Strict Pull Ups / / Or a pull up variation

*You choose the reps!

WORKOUT

“Annie”

50-40-30-20-10

Sit Ups

Double Unders

WORKOUT

AMRAP 10

200m Run

15/12 Cal Echo Bike

50ft DB Walking Lunge (DB’s held at your side) 2x50/35#

Rest 5 Min

AMRAP 10

15 Box Jumps 24/20”

10 Power Snatch 75/55#

200m Run

Rest 2 Min

In 8 minutes Find a 1RM Power or Squat Snatch

*AKA Build to the heaviest weight you feel comfortable lifting today!

CONDITIONING

Every 6 min for 18 min (3 rounds)

50/40 Cal Row

*Each set for time!

WORKOUT

“Fran”

*Last tested 04/01/2022

21-15-9

Thruster 95/65

Pull Ups

*10 Min time cap

STRENGTH

Part 1)

5 sets:

2 Position Clean (above knee + floor) + 2 Push Jerks

Set 1: @ 65% of 1RM C&J

Set 2: @ 65% of 1RM C&J

Set 3: @ 70% of 1RM C&J

Set 4: @ 70% of 1RM C&J

Set 5: @ 75% of 1RM C&J

Part 2)

Clean Pulls

5x5 @ 85% of 1RM Clean

CORE WORKOUT

AMRAP 12

40 Ab Mat Sit Ups

30 Alt. Supermans

20 Hanging Knee Raises

:10+ L Sit Hold

1 Min Plank

SQUAT WARM UP

2 Rounds:

10/10 Single Leg Split Squat

:15/:15 Coppenhagen Plank (Foot on bench)

10 Banded Glute Bridge

1 Min Squat Hold

STRENGTH

Back Squat

6x2 @ 80% of 1RM

(This is week 2 of our squat cycle / / week 1 = 5x3 @75% on 11/29/22)

WORKOUT

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

STRENGTH

EMOM 10

2 Bench Press @ 75+% of 1RM

(Stay Below 85% of 1RM)

WORKOUT

Every 2 Min for 24 Min (6 Rounds)

*Start a new set every 2 min

*Alternate Between “Set 1” and “Set 2” for 24 min (6 Rounds Total)

Set 1:

15 DB Thruster 35/25#

50 Double Under / / 100 Single Unders

Set 2:

15 KB Swing 53/35

15/10 Hand Release Push Up / / Strict Handstand Push Up

PART 1)

“The Joker”

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

Deadlift 225/155

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

Toes To Bar

*12 Min Cap

Part 2)

Evert 4 min for 16 min (4 Rounds)

40/32 Cal Row

*3 min Cap

SNATCH DAY WARM UP

EMOM 5

2 Reps Empty Bar 3 Position Snatch

(High thing, Knee, and Shin)

EMOM 5

3 Empty bar Snatch Push Press (Behind the neck) + 3 Overhead Pause (2 sec) Squats

WORKOUT

EMOM 20

2 Power (or Squat Snatch)

*Choose a weight you can sustain for all 40 reps

*Aim to use the same weight for whole EMOM (or Between 5%)

*Ideally around 60-70& of 1RM

STRENGTH

Back Squat

5x3 @ 75% of 1RM

WORKOUT
30-20-10

Front Squat 95/65

Cal Echo Bike (21-15-9 Cals for ladies)

Pull Ups

*13 Min Cap

CORE WORKOUT

AMRAP 10

:10 L Sit

:20 Side Planks

:30 Ring Plank

20 Single Leg V Ups

20 Alt. Supermans

1 Min Squat Hold (Add weight as needed)

WORKOUT

EMOM 20 (5 Rounds)

Alternate Between…

Min 1) * Sandbag Over the Shoulder 150/100#

Min 2) :40 sec of Double Under / Single Unders

Min 3) 5 Push Press (You choose the weight / / Should be heavy-ish)

Min 4) *Toes to Bar

*You choose the reps!

WORKOUT

5 Rounds For Time:

5 Front squat 135/95

5 Push jerks 135/95

5 Power cleans 135/95

100ft KB/DB Carry (2x50/35)

(*Can use sandbags for carrying as needed)

50 Double Under / / 100 singles

…. Directly Into Cash Out:

For Time:

50 Toes to Bar / / or T2B Variation

*15/10 Hand release push ups every time you drop from pull up bar :)

Part 1) Deadlift

5x2 @ 85-90% of 1RM

Part 2) Bench Press

4x8 @ 65-70% of 1RM

Part 3) 500m Row TEST :)

For Time:

70 Thruster 45/35 (empty bar - no dropping empty bars!!)

50 Burpee

70 Ab Mat Sit Ups

1 Mile Run / / 2000m Row / / 70/50 Echo Bike

70 Russian KB Swing 53/35

50 Hand Release Push Up

70 Hanging Knee Raise / / Floor leg raises

1 Mile Run / / 2000m Row / / 70/50 Echo Bike

70 Box Step Ups 24/20”

50 Single DB Devils Press 50/35 :)

70 Lunges in Places (step forward OR back)

*WE WILL REVIEW SCALING OPTIONS IN CLASS

*TIME CAP 70 MIN

STRENGTH

Shoulder Press

5x2 @ 80+% of 1RM

WORKOUT

“Ring Things!”

EMOM 12 (3 Rounds)

Min 1) Max Rep Ring Push Up

Min 2) Max Rep Strict Pull Up

Min 3) Max Rep Toes to Rings

Min 4) Rest!