Warm-up
2x
10 – Frankenstein/toy soldier kicks
10 – reverse lunges + twist
10 – Spider-Man lunges
10 – walk to plank into cobra into downward dog
WOD
15 dips
15/side reverse lunges
20 snatches
30 push ups
30 squats
40 snatches
30 squats
30 push-ups
20 snatches
15/side reverse lunges
15 dips
Glute session
3x
20 sumo squats under tension (do not fully extend)
20 single leg step-ups
20 sumo deadlifts
Warm-up
2x
10 – Leg kicks/side
10 – 5” eccentric squats
10/side- single leg Romanian deadlift (no weight)
30” duck walk
30” bear crawl
10 walk to plank into cobra into downward dog
WOD
AMRAP 3
20 ground to overhead
20 weighted sit-ups
1 min rest
AMRAP 3
15 ground to overhead
30 mountain climbers
1 minute of rest
AMRAP 3
10 ground to overhead
100 jumping jacks
1 minute of rest
AMRAP 3
5 ground to overhead
50 squat jumps
AB session
3x
15 flutter kicks
30 Russian twists
45 sit ups
Remember to check the schedule for zoom and parking lot classes. Parking lot classes are by signup only and capped at 8.
Warm-up
2x
10 leg kicks/side
30” arm circles (working small to big)
10/side- single leg Romanian deadlift (no weight)
10 (each direction) – lateral lunges
10 walk to plank into cobra into downward dog
WOD
For time:
15 burpees
Into
50 squats/ 5 push ups
40 squats/ 10 push ups
30 squats/ 20 push ups
20 squats/ 30 push-ups
Into
15 burpees
Booty session
3x
15/side single-leg glute bridges (hold at top for 3” each rep)
30 sumo squats
30 lateral lunges
Warm-up
2x
10 – 5” eccentric squats
10-toe touches to overhead reach
10/side- deep lunge & twist
10(each direction) – arm circles
10- walk to plank into cobra into downward dog
WOD
AMRAP 15
50 jumping jacks
10 box jumps
50 mountain climbers
10 push ups
25 squats
10/side reverse lunges
Ab session
3x
30” plank
30 lying leg raises
30” starfish plank (right side)
30 flutter kicks
30” starfish plank (left side)
30 sit ups
Sgt. Gabriel Guzman
Zoom class at 9am. Email us for the link.
“1/2 Gabe” (scaleable up or down)
4 rounds for time:
– 200m Run
– 12 Push press (95,65)
– 12 Burpees
– 12 Sumo deadlift high pull KB (53,35)
– 12 Sit ups
Memorial Day – Click here for details on our Sgt. Gabriel Guzman parking lot and Zoom WOD for tomorrow.
Sunday Fun Day – post what you did!
Saturday Zoom WOD at 9am!
Click here for details on our Memorial Day parking lot and Zoom WOD.
Warm-up
PVC Pass-throughs, big leg kicks (front, back, side)
Burgener Warm-up
WOD
– 10 squat cleans/2 dips
– 8 squat cleans/4 dips
– 6 squat cleans/6 dips
– 4 squat cleans/8 dips
– 2 squat cleans/10 dips
1-mile run for time
Zoom class at 4:30pm! Email us for link.
Beginning Memorial Day – LCF Parking Lot WODS (by sign-up only). Heats for the SGT. Gabe WOD @ 9, 10, 11am. CHECK your EMAILS for the LCF News coming soon.
We are looking forward to seeing ALL our fitness family! 🧡
Warm-up
– PVC Pass-throughs, big leg kicks (front, back, side)
– 10 Wrist circles outward then inward
– 10 Downward-dog to cobras
– 15 Burpees
– Jog around the block
WOD
A: 4 rounds of 4 reps (each side) of: Strict Press
B:
– 3 minute AMRAP of: 15 KB/DB swings, 15 mountain climbers
– Rest 3 minutes
– 6 minute AMRAP of: 5 sumo-deadlift highpulls, 10 KB/DB swings, 15 canoes
– Rest 3 minutes
– 9 minute AMRAP of: 10 alternating snatches, 10 seated tricep extensions, 10 goblet squats
Lunch Abs Sesh
2 rounds of 30 second stations of:
– V-ups
– Plank Hold
– Windmills
– Russian Twists
– Rest
Zoom classes at 7am with Coach Kyle and 7:30 pm with Coach Brandt. Email us for link.
Warm-up
– PVC/Broomstick Pass-throughs, Dynamic Leg Kicks (Front, Back, Side)
– 3 rounds of: 15 Good mornings with PVC or band, 15 Stripper Squats, 20-second Squat Hold
WOD
A: 5 Rounds of:
– 50 Steps out/back of Over/Under Carry
– 5 Heavy Back Squats
– 10 Renegade Rows
– 10 Box Jumps/Step-ups
B: Tabata: Weighted Sit-ups
Lunch Booty Sesh
3 Rounds of:
– 20 Good Mornings
– 20 Pistols
– 20 Pulsing Supermans (be sure to SQUEEZE the booty at the top)
Zoom class at 7:30pm with Coach Anni. Email us for link.
Warm-up
PVC/Broomstick Pass-throughs, Dynamic Leg Kicks (Front, Back, Side)
3 rounds of: 15 Good mornings with PVC or Band, 15 Stripper Squats, 20-second Squat Hold
WOD
A: 6 Rounds of 4 Reps of: Floor Presses
B: 3 Rounds for Time of: 400m Run (1 minute out/back), 5 Sumo Deadlifts, 10 one arm KB/DB Swings
Lunch Abs Sesh
9 rounds of Tabata (20 secs work, 10 secs rest)
Alternate rounds of: Right Plank, Left Plank, Laying Toes to Bar
Zoom class at 7am with Coaches Eva and David and 7:30pm with Coach Brandt
Warm-up
PVC Pass-throughs, Big leg kicks (front, back, side)
10 Wrist circles outward then inward
10 Down-dog to cobras
3 Rounds of 30 sec squat holds
Jog around the block
WOD
12 minute AMRAP of:
– 6 Clean and Jerks, 6 Push Presses, 12 Walking Lunges
Rest 4 Minutes
8 minute AMRAP of:
– 4 Front Squats, 4 Burpees, 8 Jack Knives
Lunch Booty Sesh
10 Minute AMRAP
15 Plank Leg Raises
15 Sumo-Deadlifts
30 Lunges
15 Glute-Bridges (add weight if you please)
15 Hawaiian Squats
30 Sec Rest
Zoom Class at 7pm with Coach Carrie – email us for the link.
Warm-up
PVC/Broomstick Pass-throughs, Dynamic Leg Kicks (Front, Back, Side)
One trip (10-15 steps one way) Bear Crawl, Inch Work, Toy Soldier, Spidermans, Lunge Twists
WOD
A: 10 minute EMOM of: 2 Front Squats + 1 Thruster
B: 6 minute EMOM of: 2 Good Mornings + 2 Sumo Deadlifts
C: 4 Rounds for time of: 5 push-ups, 10 Sit-ups, 15 Squats
Lunch Abs Sesh
3-4 Rounds of
– 20 (10 each side) – Russian Twists
– 10 Bus-driver Squats (holding a light weight with arms extended the entire time – abs fully engaged)
– 20 Windmills (10 each side)
Sunday Funday – post what you did!
Join us for Saturday 9am Zoom class! Email for the link.
Warm-up
PVC Pass-throughs, Big leg kicks (front, back, side)
Then: 3×20 sec couch stretch hold each leg
Then: 3x Wall Walks or box handstand hold
Then: 6 rounds as fast as possible 3 star jumps, 3 air squats
WOD
12 Minute AMRAP:
– 12 Snatches
– 12 Front Squats
– 12 Handstand Push-ups
– 12 Jack Knives
Rest 5 Minutes
3 Rounds for time of:
– 3 Burpees
– 6 Push Presses
– 9 Mountain Climbers
Zoom class at 4:30pm! Email us for link.
Warm-up
PVC Pass-throughs, Big leg kicks (front, back, side)
10 Wrist circles outward then inward
10 Down-dog to cobras
Jog around the block
WOD
A: 5 Rounds of Max Rep Push-ups
B: 20 Man-makers for time. (1 Man-maker = Left Row, Right Row, Clean, Thruster)
Lunch Booty Sesh
12 Alternating Tabata Rounds of:
– Glute Bridges
– Weighted Step ups
– Superman holds
Zoom class at 7am. Email us for link!
Warm-up
PVC/Broomstick Pass-throughs, Dynamic Leg Kicks (Front, Back, Side)
3 rounds of: 5 Squat with 3 second hold on bottom, 5 Push Jerks + Split Jerk, 5 Cobra/Down Dogs
WOD
A: 6 Rounds of 7 Reps of Back Squats
B:
8 min AMRAP of: 8 Floor Presses, 8 Hand Stand Push-ups, 8 Good Mornings
Rest 3 minutes
2 min AMRAP of: Alternating Snatch + Overhead Squat
Lunch Abs Sesh
2 Rounds of 30 Second Stations
-Plank Hold
-Russian Twists
-Leg Flutters
-Dead Bugs
Zoom class tonight at 7:30pm! Email us for the link.
Warm-up
PVC/Broomstick Pass-throughs, Dynamic Leg Kicks (Front, Back, Side)
3 rounds of: 15 Good mornings with PVC or Band, 15 Stripper Squats, 20-second Squat Hold
WOD
17 Minute AMRAP of:
200m Run (30 seconds out and back)
15 Overhead Squats
30 KB Swings
Lunch Booty Sesh
4 Rounds of Max Reps Walking Lunges
4 Rounds of 20 Donkey Kicks (10 on each side) https://youtu.be/Im5nE3J558k
Tuesday Zoom class at 7am! Email us for the link.
Warm-up
PVC Pass-throughs, Big leg kicks (front, back, side)
Burgener Warm-up
WOD
A: EMOM for 10 minutes complete 2 Cleans + 1 Jerk
B: 4 rounds of 4 reps of Push Presses
C: 4 Rounds for time of:
60 Steps Out/Back of Waiter Walk
30 Step-ups
15 Skull Crushers
Lunch Abs Sesh
5 rounds of 10-15 reps of each: V-ups, Bus-Driver Squats, KB Swings3
See you tonight at 7! Email us for the Zoom link.
Warm-up
PVC/Broomstick Pass-throughs, Dynamic Leg Kicks (Front, Back, Side)
5 Rounds of KB or DB Complex:
– Power Clean + Front Squat + Push Press + Back Squat + Push Press (light weight)
WOD
A: 5.5.5 reps of Front Squats
B: 3.3.3 reps of Thrusters
C: 12 minute AMRAP of:
– 10 Dips
– 10 Hand Release Push-ups
– 10 Back Squats
– 10 KB/DB Swings
Lunch Abs Sesh
30 Sec: Laying Leg Raise
30 Sec: Plank Leg Raise
30 Sec: Rest
30 Sec: Butterfly Sit-ups
30 Sec: Supermans
30 Sec: Rest
Repeat twice
Happy Mother’s Day!
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