Workout of the Day

Daily WOD

Join us for Daily Zoom Classes!

For a Zoom link to join our classes, email or text LCF at 925-723-1709.

We are sending out daily text messages for all classes. If you are not receiving text messages, text us with your phone number and ask to be added to the list.

Monday – 4/19/21

A. 15-20 min overhead squat work

B. 15 EMOM of
5 power snatches (45/35)

Saturday – 4/17/21

Partner Relay WOD, for time, of:
100m Sled Pull (50/90)
60 Wall Balls
100m Sled Pull (50/90)
60 Abmat Sit-ups
100m Sled Pull (50/90)
60 KB Swings (53/35)
100m Sled Pull (50/90)
60 Pull-ups
100m Sled Pull (50/90)
60 Hip Extensions
100m Sled Pull (50/90)
60 Burpees
(You have to complete as a chipper from top to bottom (or bottom to top) and one person working at a time)

Friday – 4/16/21

Happy Birthday, Allison!!

A: 3×4 Deadlifts (warm-up weights) Deadlifts (adding each round to a 2 rep max for the day)

B: 8 min AMRAP of:
100m Bag Carry
3x Complex of:
3 Sandbag Deadlifts
3 Sandbag Power Cleans
3 Sandbag Shoulder to Overhead
3 Sandbag Back Squat

Thursday – 4/15/21

A: 10 min EMOM of:
2 Cleans (use around 75% of 1 Rep Max)

B: 3 Rounds for Time of:
5 Front Squats (105/135)
10 Push-ups
10 Box Jumps

C: Coach Choice Stretching

Wednesday- 4/14/21

A: Wall-walk practice

B: 8 Rounds for Time of:
10 Dumbbell Ground to Overhead (25/35 – 5/5)
10 DB Overhead Squats (25/35 – 5/5)
10 Double DB Lunges (35/35)
10 DB Russian Twists
100m Double DB Farmer Carry (25/35)

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