Friday – 5/29/20

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

Thursday – 5/28/20

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

Wednesday – 5/27/20

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

Tuesday – 5/26/20

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

Monday – 5/25/20 – Memorial Day

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

Sunday – 5/24/20

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 – 5/23/20

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

Friday – 5/22/20

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

Thursday – 5/21/20

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)

Wednesday – 5/20/20

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

Tuesday – 5/19/20

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

Monday – 5/18/20

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)

Saturday – 5/16/20

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

Friday – 5/15/20

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

Thursday – 5/14/20

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

Wednesday – 5/13/20

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 – 5/12/20

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

Monday – 5/11/20

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