Saturday – 1/18/20

8am Kettlebell
4 sets
10 heavy swings
10 lateral hops
Then
Heavy KB squats
10 reps
100m Sprint
Then
1 minute plank
DB curls 15 reps

9am WOD
PARTNER WOD
AMRAP 25
40O M PARTNER SANDBAG CARRY
40 PLATE GROUND TO OVERHEAD (45,25)
40 WALL BALLS (20,14)
40 PULL UPS
40 SEE THROUGH SIT-UPS (SAME PLATE)

10am Olympic Lifting

Friday – 1/17/20

A. 800m Run

B. No Rack:
Tabata: Front Squat (75,55)
Tabata: Push Press
Tabata: Thrusters

C. Stretch

Thursday – 1/16/20

A. Arnold Press 5×6

B. Dead Bugs 5×10

C. Reverse Lunges 5×10/leg

D. AMRAP 5
– 100 Mountain Climbers
– 25 Wall Balls (20,14)

Wednesday – 1/15/20

A. Press+ Jerk (5+2)
5 sets

B. Weighted Hanging Knee Tucks
(Can Use a Wall Ball or DB)
4×12

C. 14-min running clock
1-2-3-4-5-6-7 ETC.
– Wall Balls 20,14
– Ring Rows

Tuesday – 1/14/20

WOD
A. Back Squat: Max rep set at 70%, 3 attempts.
If feeling great, do 75; bad, 65.

B. FOR TIME: (15:00)
– 10 DB SQUATS (50,35)
– 20 DEVILS PRESS
– 30 WALL BALLS (20,14)
– 40 PULL-UPS

4pm Kettlebell
20 min AMRAP
– 15 swings
– 10 KB pushups
– 10 goblet squats
– 10 1 arm row per
– 50 jumping jacks

6pm Olympic Weightlifting and Open Gym

Monday – 1/13/20

1,000m Row

AMRAP 18
9 wall balls (20/14)
9 weighted step ups (9/leg) (35/20#, box height 24/20”)
9 Pull ups
18 alt Db snatch (35/20)
9/side DB pull throughs (35/20)

Stretch

Saturday – 1/11/20

8am Kettlebell
8 min amrap
8 pushups
8 reverse lunge
8 squat thrust
Then
Goblet squat & mountain climbers
20 on 10 off 8 rds
Then
V hold & plank hold
20 on 10 off 8 rds
Then
Squat jumps & Inchworm
8…1

9am WOD
For Time:
Partner WOD
150 Double Unders
125 Squat Cleans 95,65
100 Hand Release Push-Ups
75 Pull-Ups
50 Thrusters 95,65

10am Olympic Lifting

Friday – 1/10/20

Shoulder Press Technique

Arnold Press
4×12

Loaded carries:
Overhead under hand carry
(One DB/Kb overhead while carrying one at your side)
3x 50m

Seated Barbell Good Morning
3×12

3×12/leg weighted reverse lunges

Dead Bugs
3×15

Thursday – 1/9/20

A. 3 x 30 seconds Handstand/Pike/ or Wall Walk Holds

B. AMRAP 3
20/17 Cal Row
10 Devils Press (35,20)

1 Min rest

AMRAP 3
20/17 Cal Row
10 Devils Press (35,20)

1 Min rest

AMRAP 3
20/17 Cal Row
10 Devils Press (35,20)

C. Stretching

Wednesday – 1/8/20

Mobility class with Jon Ide-Don tonight, Jan 8th, at 6:30pm!

WOD
A. Barbell Seated Good Mornings (Using a box or a Bench)
4×8

B. AMRAP 20
50 Double Unders
25 Hand Release Push-Ups
25 Lying Leg Raises
50 DB Squats (50’s, 35’s)

6:30pm Mobility Class

Tuesday – 1/7/20

Mobility class with Jon Ide-Don tomorrow night (Wednesday), Jan 8th, at 6:30pm!

WOD
A. Snatch Technique

B. 21-18-15-12-9
of
DB snatch 50/35
See through abmat sit-ups (25/15)
Pull-ups

25:00 Min Cap

4pm Kettlebell
Double KB
30 on 4 sets
Press
Front squat
Push press
Then
Finisher
3 sets
1 med. Kb 10 reps power swings
2 light 10 reps Front squat

6pm Olympic Lifting and Open Gym

Monday – 1/6/20

Barbell Back Squat Technique

Running the Clock
15min
1-2-3-4-5-6-7etc.
Db Squat 50’s/35’s
Devils Press

Stretch

Saturday – 1/4/20

8am Kettlebell
10 rack squats per side
10 ring rows
3 sets
Then
10 min AMRAP
20 pushups bear crawl to 10 split squats
Crawl to 10 pushups crawl 10 split squat crawl
Then
3 rds 30 on
Squat jumps
Spiderman crawl
Burpees

9am WOD
AMRAP 25
20 DB Thrusters 35’s 20’s
20 Burpees
20 DB Devils Press
20 Double Unders
20 Lying Leg Raises

10am Olympic Lifting

Friday – 1/3/20

Arnold Press
4×12

Dead Bugs
3×15

AMRAP 5
10 Plate to Overhead 45,25
5 Burpee onto plate

2 Min rest

AMRAP 5
5 Ring Rows
10 Plate Overhead Reverse Lunges 45,25

Stretching

Thursday – 1/2/20

Deadlift Technique

Romanian Deadlifts
3×12

AMRAP 15
100 Mountain Climbers
25 Box Jumps 24,20
5 Handstand Push-Ups

Stretching

Wednesday – 1/1/20

Happy New Year! We will have one class today, at 9am.


Partner WOD

AMRAP 20
20 DB Push Presses 50’s/35’s
20 Pull-Ups
20 DB Snatches 50/35
20 Sit-Ups
20 Toes-to-Bars
20 Push-Ups
20 Box Jumps (24/20 in)
20 DB Squats 50’s/35’s
20 Cal Row
20 DB Thrusters 50’s/35’s
20 Reverse Lunges
20 Burpees

Tuesday – 12/31/19

Happy New Year from your LCF coaches! (and Alex in spirit)

Only 6am, 9am, and 4pm classes today!

WOD
3 x 30sec Handstand/Pike/ or Wall Walk Holds

12 Min Cap
2 Rounds of
10 Pull-Ups
5 Burpees

into

4 Rounds
20/17 Cal Row
10 Db Thrusters 50’s/35’s

Stretching

4pm Kettlebell
KB challenge
Complete in 20:19
– 300 swings
– 200 air squats
– 100 KB pushups