Saturday – 6/19/21

Partner WOD:

Partner 1: chips away, P2: completes 500m row (switch off every 500m and continue until all reps are complete)
50 Box Jumps
40 Pull-ups
50 Wall Balls
40 DB Ground to Overhead (45/25)
50 KB Swings
40 DB Ground to Overhead (45/25)
50 Wall Balls
40 Pull ups
50 Box Jumps

Friday – 6/18/21

A: Snatch:
3@75%
2@80%
1@85%
3@80%
2@85%
1@90%

B: Snatch Push press + Snatch balance work to a heavy 1 rep.

C: 50-40-30-20-10 reps for time of: Double Unders and Kettlebell Swings (53/35)

Thursday – 6/17/21

A: Front Squat
3×3 60%
3×3 70-80%
3×1 90%

B: 10 minute EMOM
3 Toes to Bar
3 Burpees
3 Handstand Push-ups (scale Kick ups or box HSPU)

Wednesday – 6/16/21

20-minute AMRAP:
100m Under/Over Carry
20 DB Clusters
20 Box Jumps
20 KB Swings
20 See the Lights Sit-ups

Tuesday – 6/15/21

A: Clean and Jerk
3@75%
2@80%
1@85%
3@80%
2@85%
1@90%

B: EMOM for 10 minutes:
6-KB deadlifts (53/35)
6-KB Power Cleans (53/35)
3/3-KB Push Press (53/35)

Monday – 6/14/21

A: Back Squat: 5×5

B: Weighted pull ups:
Max 3 reps
Scale: Use bands

C: Super set: Weighted Planks and Handstand Holds:
6×30 seconds

Wednesday – 6/9/21

8-minute AMRAP
400m Run
8 Box Jumps (24/20)
16 Push-ups
32 KB swings (53/35)

Rest 4 min

8-minute AMRAP
500m Row
8 Weighted Step-ups (45/20)
16 DB Push Presses (45/20)
32 Alternating DB Snatch (45/20)

Tuesday – 6/8/21

A: Max Front Squat

B. 10 minute AMRAP of:
4 Manmakers (R Row, L Row, Push-up, Clean, Thruster)
10 Double Unders
10 Pull-ups

Monday – 6/7/21

A. Clean and jerk clinic

B. 9-15-21
Clean and jerk
Mountain climbers

Saturday – 6/5/21

2 Rounds for Time of:
100m Farmer Carry
20 DB Thrusters
20 Burpee over the Dumbbell
20 DB Lunges (DB at sides)
20 DB Alt Snatches
20 DB Floor Presses
100m Farmer Carry

Friday – 6/4/21

10am-ers braving the heat during Gabe

A: For Time:
1 Pull up – 10 Deadlifts
2 Pull ups – 9 Deadlifts
3 Pull ups – 8 Deadlifts
4 Pull ups – 7 Deadlifts
5 Pull ups – 6 Deadlifts
6 Pull ups – 5 Deadlifts
7 Pull ups – 4 Deadlifts
8 Pull ups – 3 Deadlifts
9 Pull ups – 2 Deadlifts
10 Pull-ups – 1 Deadlift

B: 3 minute AMRAP of:
10 Double Unders
10 Abmat Sit-ups

Thursday – 6/3/21

9am-ers with a big turnout for Gabe

A: Front Squat: 2-rep max

B: 10 Rounds for time of:
1 Turkish Get-up (Each side) (35/26)
2 Box Jumps (20/24)
3 Wallballs (14/20 – 9/10’)

C: 5 Superset Rounds of (use the same DB/KB for both movements)
10 Windmills
10 Good Mornings

Wednesday – 6/2/21

8am group kicking off Gabe

A: Kipping Clinic

B: Every Minute on the Minute for 8 Minutes:
3 Kipping Pull-ups (scale: Kip Swings)
3 Toes to Bar
3 Air Squats

C: Coaches Choice Stretch

Tuesday – 6/1/21

Recovery Work

AMRAP 5
10 cal row
10 double unders

SA Db press
3×10/side

Single leg DB split squats
3×10/leg (rear foot elevated)

Windmills
3×10/side

Single leg kickstand deadlifts
3×10/side

Side bends
3×15/side

GHD Back extensions
3×12-15

Memorial Day – Monday – 5/31/21

Sgt. Gabriel Guzman

Click here to sign up for 8am, 9am or 10am

Please join us after for a Memorial Day picnic, 12pm, at LCF.

Bring your picnic lunch and drinks.
(BBQ will be available for use, if you’d like to grill)

“SGT Gabriel Guzman”
4 Rounds For Time of:
400m Run
25 Push Presses (95/65)
25 Burpees
25 Sumo Deadlifts (95/65)
25 Sit-ups