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
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
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
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
LCF BINGO is back! Starting this Sat, Dec 15th and running until Jan 31st… Grab a card (next to the check-in computer) and start playing!
A. Jerk Complex
(2-Power+1-Split)
Build to Heavy Complex
(4-5 sets)
B.
“DT”
w/ Dumbbells (45,35)
5 Rounds of
12 DB Deadlifts
9 DB Hang Cleans
6 DB Push Jerks
(Time Cap 15:00)
C. Weighted Planks
3:00Min
15″ on
15″off
until 3 min is up
A. Snatch Complex
(2) Hang (knee) Power Snatch +
(2) Overhead Squats
Build to Heavy Complex
(4-5sets)
B
“Annie”
50-40-30-20-10
Double Unders
Abmat Sit-ups
(Time Cap 15:00)
Don’t miss Jon Ide-Don‘s session on preventing low back pain! Sat. 12/15/18 at 11 am
WOD
A. Clean Complex
(3) Power Clean +
(2) Front Squats
Build to Heavy Complex
(4-5sets)
B. AMRAP 15
15 Sumo Deadlift High-Pulls
(95,65)
15 Push-Press
15/Side Russian Twists
4pm Kettlebell
Double KB
5rds 6 reps rest double the amount it took to complete a round
Swings
High pulls
Snatch
Push press
A. (5) 3Sec. Pause Back Squat
Heavy Set
(5 sets)
B. 3 Rounds for Time
20 Lunges (45,35)
20 Push-Ups
20 Abmat Sit-Ups
60 Double Unders
(Time Cap 25:00)
8am Kettlebell
30 on 2 rds
Swings and pushups
Lunges
Burpees and any kind of bicep curl
Lunges
Then
Close grip pushups and goblet squats
Broad jump
Ring rows and ice skates
9am WOD
Partner WOD
Amrap 5
22 Power Clean ( 95,65)
22 Over the Bar Burpees
22 Toes to Bar
Rest 3 Min
AMRAP 5
18 Power Clean (115,80)
18 Wall Balls (20,14)
18 Pull-Ups
Rest 3
AMRAP 5
16 Power Clean (135,95)
16 Over the Bar Burpees
16 Toes to Bar
Rest 3
AMRAP 5
14 Power Clean (155,110)
14 Wall Balls (20,14)
14 Pull-Ups
B. V-Ups
3xMax
10am Olympic Lifting
A. Clean Complex
(3) High Hang Power Clean +
(2) Front Squats
Build to Heavy Complex
(4-5sets)
B. Deadlift
3×8
C. “Karen”
(w/a twist)
150 Wall Balls (20,14)
with
10 Toes to Bar EMOM
(Time Cap 20:00)
A. Max Handstand Push-Ups
5 sets
B. 30-20-10
of
Burpee Box Jumps
Dumbbell Thrusters (45,25)
(Time Cap 20:00)
C. Weighted Planks
4×30″
Save the date! Saturday 12/15 at 11 am: LCF friend and PT extraordinarie Jon Ide-Don will host a clinic on low back pain prevention and mobility strategies. You won’t want to miss it!
A. Jerk Complex
(3)Push Press+(2)Split Jerks
Build to Heavy Complex
B. Front Squat 3×8
C. 10 Rounds for Time:
9 Deadlifts 95, 65
6 Cleans
3 Push Press
(Time Cap 15:00)
WOD
A. Pull-Ups
5 Max-rep sets
B. 3 rounds for time:
– 20 Thrusters (95,65)
– 10 Over the Bar Burpees
– 20 Toes to Bar
– 10 Over the Bar Burpees
C. Russian Twists
4×30(15/side)
4pm Kettlebell
Fifties
Russian swings
American swings
Cleans 25/25
Snatch 25/25
Push press 25/25
A. Snatch Complex
(3) High Hang Power Snatch +
(1) Overhead Squat
Build to Heavy Complex
B. Back Squat 3×8
C. 15 Min AMRAP
35 Double Unders
20 Box Jumps (24,20)
15 Pull-Ups
8am Kettlebell
a. TGU 5 4 3 2 1 per side
b. Heavy double front squats w/ Max pushups
c. 35 on 5 off 4rds
– Slam balls
– Bear crawls
– Squat jumps
d. 3 sets max reps in 30 sec rest 30
– Band bicep curls/ curls w towel / dumbbell curls
9am WOD
a. Stations: 45s work, 15s rest/switch – 4-5 rounds depending on time
– Airdyne
– KB swings
– Double unders
– Pull-ups
– Sleds (sprint back and forth to no parking and back)
– Row
10am Olympic Lifting
a. Strict press, work up to a heavy 1RM for the day
b. AMRAP in 12 minutes:
-2-4-6-8-10…
– Thrusters
– Box jumps
*50m farmers carry in between each round (63,44)
a. Back squat, work up to a heavy 1RM for the day
b. AMRAP in 12 minutes
– 35 double unders
– 15 burpees
– 10 cleans (95,65)
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