OUR WORKOUTS

WORKOUT

“Murph Recovery Day”
2000/1600m Row
100 Burpees
100/80 Echo Bike Calories

*35 Min Cap

“MURPH”

Today, we take on the Hero workout Murph in memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005.

For time:

1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

Partition the pull-ups, push-ups, and air squats as desired. If you’ve got a 14/20-lb vest or body armor, wear it!

*we have two classes available, 730am & 9am! Make sure to enroll via Pike13!

SATURDAY PARTNER WORKOUT

*Teams of 2, YGIG, Only one partner works at a time!
*Split reps evenly if possible!

PART 1)
3 Rounds:
50/40 Cal Row
80 V Ups / / Alt. SL V Ups

PART 2)
3 Rounds:
80 Alt. DB Snatch 50/35
40 Lateral Burpee over DB

PART 3)
3 Rounds:
40 Single Arm Hang DB Clean & Jerk
8 Wall Walks / / Variation

*32 Min Time Cap

WORKOUT

EMOM 20

Alternate between…

Min 1) :30 Crossover Singles or doubles / / Jump rope

Min 2) 5 Bench Press @ 70% of 1RM

Min 3) 5+ Sandbag Bearhug Squats 150/100

Min 4) REST

*Rest / Set Up 5 Min

POST WORKOUT STRENGTH

10 Min to find a heavy 3 Rep Back Squat!

*go off of feel and use this time to build up to the heaviest set of 3 you feel comfortable lifting!

STABILITY

EMOM 12 (3 Rounds)

Alternate between…

Min 1) 5+ Nordic Curls / / Variation

Min 2) 10+ Alt. DB Front Rack Lunge (In place, slow tempo descents, Moderate weight!)

Min 3) 5+ Cossack Squats (weighted and slow tempo if possible!)

Min 4) 10+ Sec L Sit Hold / / Variation

WORKOUT

5 Rounds:

4 Deadlift @ 80% of 1RM

400m Run

*Deadlifts should feel heavy, and DO NOT need to be unbroken

*Ideally, the run is a recovery jog pace!

*20 Min Cap

WORKOUT

3 min work / 3 min rest (6 Rounds / / 36 Min)

Odd Rounds (1,3,5)

15 Power Cleans 135/95

15 Strict HSPU / / Push Press 135/95

Max Rep in remaining time of Front Squats 135/95

Even Rounds (2,4,6)

25/20 Cal Echo Bike (2 min cap)

Max Rep in remaining time of Toes to Bar / / Variation / / V Ups (if Your hands are beat up!)

STRENGTH / / CAPACITY BUILDER

AMRAP 15 (For Quality)

5/5 Single Arm 90/90 Press (on X-over sym)

10-20 DB Push Ups (Hands on DB Handles)* You choose the reps!

25ft/25ft DB / or / KB Overhead Walk

*Rest 30 sec between rounds

*Add a slow tempo on push up if able!

WORKOUT

For Time: (Reference WOD 05/06/2026)

4 Rounds:

400m Run

30 Pull Ups / / C2B / / Variation

*22 Min Time Cap

SATURDAY PARTNER GAUNTLET

*Teams of 2!

AMRAP 35 Min!

150 Alt DB Snatch 50/35 (YGIG Style — 75 reps each, only one partner works at a time)

Into…

20 Rounds (10 Rounds each, alternate FULL rounds)

5 Pull Ups / C2B / Variation

5 Toes to Bar

15 Air Squats

Into…

AMRAP In remaining time: (Split reps evenly!)

4 Squat Cleans 185/125 (heavy!)

8 Synchro lateral burpees over the bar

*goal is to spend 7 min or less on the last AMRAP!

STRENGTH

Every 2 min for 12 min (6 sets)

2 Tempo Back Squats (4 sec down, explode up!)

*start first set around 50% of 1RM and build as able over the 6 sets!

WORKOUT

AMRAP 12

2 Wall Walk

40 Double Under / / :30 Sec jump rope

20 Wall Ball 20/14

PARTNER WARM UP WORKOUT

*YGIG Style

*Alt. Full Rounds at a warm up intensity!

AMRAP 10

8 Slow Tempo ring rows (slow descent and slow up)

12 Alt. SL V Ups

16 Alt. Back step Lunge (in place)

*the goal of this is just to move, and help loosen up!

WORKOUT

LFCF’s Benchmark “Fine Print”

For Time:

50 DB Bench Press (2×50/35)

200m KB / DB Farmers Carry*

50 DB Push Press*

200m KB/ DB Farmers Carry*

50 DB Bench Press*

*23 Min Cap

*Aim to use the same weight for all movements / use your bench press as a guide for choosing weight today.

*The FINE print: when on your farmers carry, anytime you set your DB’s or KB’s down, you have to run back to the front doors of LFCF and back to resume your farmers carry :)

*Goodnight Shoulders!!!

STABILITY

10 Min Coach Led Shoulder stability session!

WORKOUT

EMOM 24 (6 Rounds)

Alternate between…

Min 1) *Ring or Bar Dips

Min 2) 5+ Burpee Box Jump Over 24/20”

Min 3) *Toes to Bar / / Variation

Min 4) 15/12 Cal Row

PARTNER WORKOUT

*Teams of 2, YGIG Style, Split reps as needed

AMRAP 22

100/80 Cal Echo Bike

100 Clean & Jerks 95/65

100 Burpee over Bar

100 Front Squats 95/65

POST WOD STRENGTH

Take 10 min to build to a 3RM Front Squat!

STRENGTH (part 1)

Take 15 min to build up and find a 1RM / or heavy single Push or split Jerk!

STRENGTH (part 2)

3×3 @ 80% of today’s heaviest rep!

*Aim to complete a new set every 2 minutes!

WORKOUT

For Time:

4 Rounds:

20 DB Box Step Overs 20” (2×50/35)

30 Hand release Push Ups

*18 Min Cap

STABILITY

AMRAP 15 (For Quality) Target: 3 Rounds / / Rest as needed between movements!

25ft/25ft Banded Side Steps

25ft/25ft Banded monster walk

5/5 Single Leg RDL (w/ KB or DB)

10/10 Single Leg ATG Split Squat (add weight as needed / / Heel should be elevated slightly)

10 Cossack Squats (use an upright to hold proper position / / add weight if needed)

PARTNER WORKOUT

*Teams of 2, YGIG Style Alternate FULL rounds!

AMRAP 25

300m/250m Row

15 Deadlifts 185/125

50 Double Unders / / :45 Sec Jump Rope

STABILITY / / MIDLINE STRENGTH

3 Rounds:

:30 Ring Plank / Plank Variation

20 Alt. Single Leg V Ups

:10+ L Sit Hold / Variation

20 Ab Mat Sit Ups

WORKOUT

4 Rounds:

400m Run

20 Pull Ups / / Chest to Bar

*18 Min Cap

CASH OUT

EMOM 5

*Wall Walk / / Variation / / or max distance HS Walk

*you choose the reps!

SKILL

*Bar Muscle Up technique, Progression and Practice.

PARTNER WORKOUT

*Teams of 2, YGIG style (Last performed 7/19/2024)

AMRAP 20

80 Devils Press 35/25

60 DB Front Rack Lunge (in place) 35/25

40 Bar Muscle Ups / / Burpee Pull Ups

100 DB Thrusters 35/25

*Max Cal Echo Bike in remaining time

HEAVY DAY

Part 1)

Bench Press 4×5 @ 75% of 1RM

Part 2)

Shoulder Press 4×5 @ 75% of 1RM

Part 3)

Front Squat 4×5 @ 75% of 1RM

*take 4-5 min to set up and build up for each part and spend roughly 10 minutes or less on the 4 working sets!

PARTNER WARM UP WORKOUT

*Teams of 2, YGIG Style, alt. FULL Rounds!

AMRAP 10

10 Pull Ups / / Variation

5 Sandbag Over Shoulder 150/100

10 Box Jump Overs / Step Overs 24/20”

WORKOUT

"The Chief”

*Performed individually :)

5 Rounds:

AMRAP 3 MIN

3 Power Cleans 135/95

6 Push Ups

9 Air Squats

1 Min REST Between Rounds

SKILL

EMOM 6 (2 Rounds all with empty bar!)

Min 1) 7 Jefferson presses + 7 Rack Deliveries

Min 2) 5 Air squats + 5 Back Squats + 5 Front Squats

Min 3) 5 Tall Cleans + 5 Hang Power Cleans

WORKOUT

“Barbell Battery in the 3rd degree” a play on our Benchmark “Barbell Battery in the 1st degree” last performed 09/10/25, 4/15/25, 1/20/25

EMOM 15

3 Hang Power Clean + 3 Front Squats

*use the same weight for all 15 rounds!

CASH OUT

1 Mile Run / walk / Ruck

*cool down intensity, full send, or anything in between!

PARTNER WORKOUT

*Teams of 2, YGIG, Split reps evenly!

For Time:

160/130 Cal Row

140 Alt. Single Leg V Ups / / Variation

120 Alt. DB Snatch 50/35

100 Lateral Burpee Over DB

*32 Min Cap

CASH OUT

7 Min Handstand Practice!