Tuesday – 12/18/18

WOD
A. Kipping Pull-Up Technique
1-Strict Pull-up
2-C2B Pull-Up
3-Kipping Pull-Up
w/o Letting go of the bar
5 Sets

B. 21-15-9
Box Jumps (24,20)
KB Swings (53,35)
Pull-Ups
(Time Cap 18:00)

C. Max Hanging Leg Raises
With a 5 Sec descent
5 Max Sets

4pm Kettlebell
Double kb work
6 rds 6 reps
High pull
Snatch
Press
Front squat

Monday – 12/17/18

A .Snatch Complex
(2) High Hang Squat Snatch +
(2) Overhead Squat
Build to Heavy Complex
(4-5sets)

B. Back Squat
3×5

C. Conditioning:
10 Rounds
40″ on
20″ Off
Min 1:Max Handstand Push-Up
Min 2: 10 Deadlifts (135,95)
Min 3: Max Handstand Push-Up
Min 4: 10 Deadlifts (135,95)
Min 5:Max Handstand Push-Up
Min 6: 10 Deadlifts (135,95)
(Time Cap 12:00)
Min 7:Max Handstand Push-Up
Min 8: 10 Deadlifts (135,95)
Min 9:Max Handstand Push-Up
Min 10: 10 Deadlifts (135,9

Saturday – 12/15/18

Today at 11am: “Preventing Low Back Pain” with physical therapist Jon Ide-Don!

8am Kettlebell
Partner time
35 on 10 off 3 to 4 rds
V sit hold/ walking lunges
Push up/ broad jump
Kb swing/ Burpee
High knees/ Wall sit
Bird dog/ spiderman walk

9am WOD
A. Partner Wod
AMRAP 20
30 Overhead KB Lunges 44’s/25’s
20 Burpee BoxJump Overs 24”/20”
100 Double Unders
30 Front Rack KB Lunges
20 Burpee BoxJump Overs
100 Double Unders
20 KB Lunges
20 Burpee BoxJump Overs
100 Double Unders

B. Weighted Planks
3×30

10am Olympic Lifting

11am “Preventing Low Back Pain” session with Jon Ide-Don

Friday – 12/14/18

Join us tomorrow at 11am for a special session with physical therapist and friend of LCF, Jon Ide-Don.
He’ll focus on ways to prevent low back pain.

A. (5) 3 Sec. Pause Front Squat
Heavy Set
(5 sets)

B. For Time
40 Wall Balls (20,14)
20 Box Jumps
40 DB Thrusters (45,25)
20 Pull-Ups
(Time Cap 18:00)

C. Single Leg Good Mornings
3×10/Leg