Thursday – 6/18/20

100M Run
5 Sumo Deadlifts
5 Push-ups
5 Sit-ups
200M Run
10 Sumo Deadlifts
10 Push-ups
10 Sit-ups
300M Run
15 Sumo Deadlifts
15 Push-ups
15 Sit-ups
400M Run
20 Sumo Deadlifts
20 Push-ups
20 Sit-ups
500M Run

Wednesday – 6/17/20

We are reopening July 1! To prepare, we will need to collect all borrowed equipment. Anni will be at the gym this Sunday 9-11am and next Sat/Sun 9-11am for returns. We can’t wait to see all of you back at it!!

A. 5 rounds of 50ft. sprint (50ft out, walk back as rest between rounds)

B. For time:
– 100 Single unders/Jumping Jacks or 50 Double unders
– 25 Thrusters
– 25 Push Presses
– 25 Front Squats
– 25 Hang Power Cleans

Tuesday – 6/16/20

AMRAP 3:
Buy-in 200m run, then:
– 20 Goblet Squats
– 20 KB/DB Swings
– 20 KB/DB Push Presses

Rest 1 minute then repeat 3 more times

Monday – 6/15/20

A. TABATA: PUSH-UPS

B. 16 minutes AMRAP:
– 20 DB SNATCH
– 30 DB OVERHEAD LUNGES
– 20 WEIGHTED SIT-UPS
– 30 DB PULL THROUGHS (plank position, pull from one side to the other while maintaining a plank)

Saturday – 6/13/20

Warm-up
PVC Pass Throughs, Dynamic Leg Kicks
Small to Large Arm Circles forward and back, 3x30sec Weighted Squat Holds, 3x PVC Push Presses and Good Mornings.

WOD
For Time:
– 30 Squat Cleans
– 20 Power Snatches
– 10 Power Jerks
– 20 Back Squats
– 30 Tricep Extensions (seated)

Friday – 6/12/20

Warm-up
PVC Pass Throughs, Dynamic Leg Kicks
3 Rounds of 15 second sprint, 10 Jumping Jacks, 5 Push ups

WOD
5 rounds for time of:
– 10 Burpees
– 15 Box Jumps (Step-ups)
– 20 Russian Twists

Thursday – 6/11/20

Warm-up
PVC Pass Throughs, Dynamic Leg Kicks
400m run or row

WOD

A: Tabata Single arm Thrusters (4 rounds on each side)

B: 5 minute AMRAP of:
– 10 Walking Lunges
– 10 Renegade Rows
– 10 Floor Presses (5 each side)

C: 10.9.8.7.6.5.4.3.2.1 Reps for time of Squat Jumps (or jumping lunges) and Push-ups

Wednesday – 6/10/20

Warm-up
PVC Pass Throughs, Dynamic Leg Kicks
20 inchworms, 20 PVC Good Morning Squats, 20 Lunge Twists, 20 Air Squats, 20 Jumping Jacks

WOD
For time, complete:
– 14 Overhead Squats
– 200m Run (30 seconds out/back)
– 14 Single-Leg Deadlifts (7 on each side)
– 200m Run (30 seconds out/back)
– 14 Snatches (7 on each side)
– 200m Run (30 seconds out/back)
– 14 Pistols (7 on each side)
– 200m Run (30 seconds out/back)
– 14 Overhead Squats

Tuesday – 6/9/20

Warm-up
PVC Pass Throughs, Dynamic Leg Kicks

3 rounds: 5 burpee over dumbbell/kettlebell and 10 sit-ups

WOD

A: AMRAP in 14 minutes of:
– 8 Power Cleans
– 10 KB/DB Swings
– 16 air squats
– 100m goblet carry

B: 3 rounds of a 1-minute weighted plank hold

Monday – 6/8/20

Please read the the latest member email with LCF’s statement on current events and an update on re-opening (July 1st!).

Warm-up
PVC Pass Throughs
Dynamic Leg Kicks
10 PVC Good Mornings
30-second squat hold
8 Burpees

WOD
5×5 Sumo Deadlifts

then:

21-15-9 reps for time of
Cal Row (or mountain climbers)
Deadlifts
Box Jumps (or step ups or pistols)

Saturday – 6/6/20

Warm-up
PVC/Broom Stick 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
3 Rounds for time of:
400m Run
25 Snatches
50 Double Unders

Friday – 6/5/20

Warm-up
PVC/Broom Stick Pass Throughs, Dynamic Leg Kicks (Front/Back/Side)

3 rounds of 10 inchworms, 10 air squats with 2 second hold, 5 v-ups.

WOD
10 Turkish Get-ups

Then: “Grace” – 30 Clean and Jerks for time

Lunch Abs Sesh
2 rounds of 30 second stations of:
V-ups
Plank Hold
Windmills
Russian Twists
Rest

Thursday – 6/4/20

Warm-up
PVC/Broom Stick Pass Throughs, Dynamic Leg Kicks (Front/Back/Side)

3 rounds of: 10 Good Mornings, 10 side to side lunges, 10 handstand kick ups, 10 airsquats

WOD

For Time:
20 Back squats
20 Push-ups
20 Front Squats
20 Sit-ups
20 Overhead Squats
20 Jumping Jacks
20 Thrusters
20 Air Squats

Lunch Booty Sesh
3 Rounds of:
– 20 Plank Leg Raises
– 20 Good Mornings
– 20 Air Squats

Wednesday – 6/3/20

Warm-up
PVC/Broom Stick Pass Throughs, Dynamic Leg Kicks (Front/Back/Side)

400 meter jog (or around the block)

WOD
6 Rounds of 30 seconds on each station, 15 seconds rest between stations

Cleans, V-ups, Renegade Rows, 20ft Suicide Sprints

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

Tuesday – 6/2/20

Warm-up
PVC/Broom Stick Pass Throughs, Dynamic Leg Kicks (Front/Back/Side)

2 rounds: 5 cat/cows, 5 cobra down-dogs, 5 hand release push-ups, 10 Star jumps

WOD
5 Rounds of 5 Reps of Floor/Bench Presses

Then: 25 – 15 – 5 Reps for Time of:

Push-presses and Box Jumps

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 – 6/1/10

Check the schedule for daily zoom and parking lot classes! Parking lot classes are capped at 8 and require pre-registration on the schedule.

Warm-up
PVC/Broom Stick Pass Throughs, Dynamic Leg Kicks (Front/Back/Side)

2 rounds of 10 reps each: air squats, presses, inch-worm walkouts

2 x 20 second lunge with arm overhead stretch

WOD
4 Rounds for time of:
10 Thrusters – 10 Overhead Sit-ups

Rest 6 minutes

Then: 2 Rounds for time of:
200m Run – 50 Double Unders – 50 Good Mornings

Lunch Abs Sesh
12 Rounds of Alternating Tabata Movements:
Hollow Hold-Arm flutters
Flutter Kicks
Superman holds
Crunch hold – side to side heel taps

Saturday – 5/30/20

Warm-up
3x
50 jumping jacks
50 squat jumps
50 mountain climbers
10 burpees

WOD
AMRAP 18
200m run / 45” run
20 push press
20 front squats
20 deadlifts

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