Wednesday – 1/30/19

Hang Power Cleans(2)+ Split Jerk(1) 5×3

Segmented Clean Pulls 5×3

Front Squats
(Pause at the bottom for 3 sec for the 1st rep of each set)
8×3

A1. Weighted Plank (30″)
A2. Side Bends (15)
A3. Hanging Leg Raise (Max)

Tuesday – 1/29/19

WOD
Skill:
Muscle-Ups (bar or rings)

AMRAP 20 min:
10 power clean (95/65)
10 Over the bar burpees
10 Ring-rows
10 Air squats

4pm Kettlebell
Double KB
5 rds, 6 reps:
– Clean
– Press
– Snatch
– Front squat

Monday – 1/28/19

Hang (knee) Power Snatch 5×3

Segmented Snatch Pulls 5×3

Back Squats
(Pause at the bottom for 3″
for the 1st rep of each set)
8×3

Good Mornings
3×12

Saturday – 1/26/19

8am Kettlebell
35 on 10 off
– Reverse goblet squat
– Sprint in place
– 1-arm press
– Split shuffle
– Ring row/pull-ups
– Burpee
– Goblet squat
– Band pull-apart

9am WOD
A. For Time – Partner WOD

3,000m Row
5 rounds of:
– 12 Rope Climbs
– 18 Wall Balls
– 24 Toes to bar
– 30 Burpees
– 36 Am. Kettlebell Swings
3,000m Row

10am Olympic Lifting

Friday – 1/25/19

A. Conditioning
On the 4:00 x 5 Rounds:
40 Double Unders
30 Kettle bell swings (53,35)
20 Wall balls (20,14)
10 Box Dips

B. Core
Weighted Planks 3×30″

Thursday – 1/24/19

Thursday schedule clarification: There WILL be class at 6am on Thursday. (And all other regular times.)

“CINDY”

AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

Wednesday – 1/23/19

Thursday schedule clarification: There WILL be class at 6am on Thursday. (And all other regular times.)

A. High Hang (hip/upper thigh) Squat Clean 4×3

B. Clean Pull (1) + Hang Squat Clean (2) + Jerk (1) 5×4

C. Front Squat 3×8

D. Good Mornings 3×12

Tuesday – 1/22/19

WOD
“FILTHY FIFTY”

For Time:
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/26)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lb)
50 Back Extensions
50 Wall Balls (20/14 lb)
50 Burpees
50 Double-Unders

4pm Kettlebell
Heavy military press
3×3
Then
12min amrap
15 swings
10 kb pushup
10 goblet squats
10 1 arm kb row per
50 jumping jacks

Monday – 1/21/19

A. High Hang (hip) Power Snatch 4×3

B. Snatch High Pull (2) + Hang Snatch (1)
w/ 3-sec hold in the bottom
5×3

C. Back Squat 3×10

D. Core
Weighted Side Bends 3×15

Saturday – 1/19/18

8am Kettlebell
35 on 3 rds:
Split squats per
Close grip push ups
1 arm rows per
Push press per
Alt goblet reverse lunge
Inchworm
Med ball Slam
Decline pushup
Then
Air squat
Tabata

9am WOD
A. For Time, Partner WOD:
400m Run W/Wall Ball (20/14), (switching at the 200m)
30 Wall balls (20,14)
30 Deadlifts (225,185)
30 Kettle Bell Front Rack Walk (53,35), (both partners have a kettlebell, switch arms at “No Parking”)
60 Push-Ups
60 Knees to Elbows
400m Run W/Wall Ball (20/14), (switching at the 200m)
(30 min Cap)

10am Olympic Lifting

Friday – 1/18/19

A. Open 11.6
7 Min AMRAP
3-6-9-12-15-…
Thrusters 100/65 lbs
Chest-to-Bar Pull Ups

Rest 7min

B. Open 13.4
7 Min AMRAP
3-6-9-12-…
Clean and Jerks 135/95 lbs
Toes-to-Bars

Thursday – 1/17/19

Weekend activities reminder: Saturday 9am at CSA in Dublin–fundraiser WOD for injured OPD officer Jordan Wingate. Sunday, noon-2pm–CPR training (sign up next to the computer).

A. Skill Work: Toes to Bar

B. Conditioning
On the 4:00 x 5 Rounds:
200m Run
15 Pull-ups
15 Box Jumps
15 Wall Balls

C. Russian Twists
3 x 15/Side

Wednesday – 1/16/19

A. Power Cleans 3×1

B. Push Presses 5×1

C. Front Squats 3×2

D. Core 3×30″ Weighted Plank

Tuesday – 1/15/19

WOD
15

WOD
A. Skill Work: Box Jumps

B. Conditioning

AMRAP 5
10 (total) Weighted Box Step ups (45’s,25’s)
10 Box Dips
10 Butterfly sit-ups

Rest 2min

AMRAP 5
10 Box Jumps (24,20)
10 Box Handstand Push-Ups
10 Dumbbell Squats (45’s,25’s)

Rest 2min

AMRAP 5
10 (total) Weighted Box Step ups (45’s,25’s)
10 Box Dips
10 Butterfly sit-ups

Rest 2min

AMRAP 5
10 Box Jumps (24,20)
10 Box Handstand Push-Ups
10 Dumbbell Squats (45’s,25’s)

4pm Kettlebell
Double kb
6 rds
Snatch
Press
Front squat
Push press

Monday – 1/14/19

A. Press In Snatch 5,4,3

B. Snatch Balance (1) + OHS (1) 4×2

C. Back Squat 3×2

D. EMOM 10: (going up in weight each block)

Min 1-2: (2)Power Snatch
Min 3-4: (2)Power Snatch
Min 5-6: (2) Power Snatch
Min-7-10: Heavy Singles

Saturday – 1/12/19

How’s your LCF Bingo game going?!


8am Kettlebell
A. 4 sets 10 reps
– Heavy swings
– Side to side hops over kb/orange cone for safety

B. 4 sets 10 reps
– Heavy double kb squat to press/ with 30 second Sprint in place

C. 4 sets
– 1 min plank
– Band curls or db curls 12 reps

9am WOD
4 Rounds: On the minute w/ 20-sec rest
Station 1: Double Unders
Station 2: Deadlifts (135,95)
Station 3: Assault Bike
Station 4: Hang Power Cleans (135,95)
Station 5: Rower
Station 6: Push Press (135,95)

10am Olympic Lifting

Friday – 1/11/19

A. Skill Work: Toes to Bar

B. On the 4:00 x 5 Rounds:
– 3 rope Climbs
– 20 Du
– 10 Deadlifts (155,105)

C. Romanian Deadlifts 3×12