Saturday – 10/16/21

Rowing Clinic! On Saturday, Oct 23rd, We will hold rowing clinics at 8am and 9am, hosted by LCF member and rower Blake. Register here.

For Time:

50 Air Squats
10 Burpees
40 Sit-ups
10 Burpees
30 Alternating Lunges
10 Burpees
20 KB Swings (53/35)
10 Burpees
10 m Bear Crawl
10 Burpees
20 KB Swings (53/35)
10 Burpees
30 Alternating Lunges
10 Burpees
40 Sit-ups
10 Burpees
50 Air Squats

Friday – 10/15/21

A: Deadlifts
2×3 @ 70%
2×3 @ 75%
1×3 @ 80%
1×2 @ 85%

B: Stations 4 Rounds: 45:15
– Front Squats @ 75% 1rm
– Hollow Holds
– Cal Row
– Hip Extensions

Thursday – 10/14/21

A: For Time:
400m run
30 Double Unders
20 Cal Row
10 Burpees
20 Cal Row
30 Double Unders
400m run

Rest 5 minutes

B: 6 min AMRAP of:
25 Wall Balls (14/20 – 9/10)
25 Abmat Situps

Wednesday – 10/13/21

A: Barbell Complex: Work toward heavy set – (no more than 1 minute rest between complexes)

Complex = 1 Deadlift + 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Push (Power) Jerk

B: 3 Rounds For Time of:
10 Thrusters (75/55)
5 Pull-ups
100m Run

Tuesday – 10/12/21

A: 3 Rounds:
– Max Strict Pull-Ups
– Super set 6 Push Presses at 60% 1RM
rest between rounds as needed ~1 min

B: For Time:
6 Rounds of
4 Deadlifts 135/95
4 Burpees OTB
4 Pull-Ups
4 Power Cleans 135/95
30 seconds rest