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.

Saturday – 5/8/21

For Time:
400m Run
4 Rounds of
– 10 Wall balls
– 10 KB Swings
– 10 Abmat Sit-ups
400m Run
4 rounds of
– 10 Push-ups
– 10 Plate (25/45) Ground to Overhead
– 10 Double Unders
400m Run

Friday – 5/7/21

A: For Time: 21 – 15 – 9
Front Squats and Burpees Over the Bar (65/95)

B: Tabata Planks

C: Stretching/Mobility

Thursday – 5/6/21

A: For Time:
20 KB Swings (53/35)
100m DB Front Rack Carry (2x dumbbells)
20 Goblet Squats
100m DB Front Rack Carry (2x dumbbells)
20 KB Push Presses (10/10)
100m DB Front Rack Carry (2x dumbbells)

B: Tabata with empty barbell – Snatch Balance + Overhead Squat

Wednesday – 5/5/21

A: Toes to Bar Practice

B: Death by Toes to Bar and Snatch
1st minute – 1 each
2nd minute – 2 each etc. Until you cannot complete the work within that round.

C: Superset 5×5 Windmills and landmines

Tuesday – 5/4/21

A. Back squat 8×2 to heavy 2-rep max for the day

B. 3 rounds for time:
400m run
15 wall balls
5 pull-ups

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