Wednesday – 11/28/18

a. 5 rounds:
– 1 minute plank
– 10 pull ups
– 10 push presses (95,65)

b. Side plank 3x30s each side (no rest between sides)

c. 3000-5000m partner row

Tuesday – 11/27/18

WOD
a. Deadlift, work up to a heavy 1RM for the day

b. 4 rounds for time
– 400m run
– 25 sit-ups
– 20 reverse lunges

4pm Kettlebell
6 rds, 30 on:
– Snatch
– Press
– Swing

Monday – 11/26/18

a. AMRAP in 5 minutes
– 10 alternating DB snatch (50,35)
– 5 burpees

b. AMRAP in 5 minutes
– 5 hang squat snatches (95,65)
– 10 push ups

c. AMRAP in 5 minutes
– 10 alternating DB snatch (50,35)
– 5 box jumps

d. AMRAP in 5 minutes
– 5 hang squat snatch (95,65)
– 5 handstand push ups

*3 minute rest between

Saturday – 11/24/18

8am Kettlebell
45 on 15 off
Be renegade row
Ring rows
Run in place
Push ups
Finisher
30 on
Wall sit
Jumping jacks
Wall sit
Squat
Wall sit
Squat jump
Wall sit
Walking lunge
Wall sit
Butt kick

9am WOD
a. AMRAP in 10 minutes:
– 2-4-6-8…
– DB hang clean to thruster (35,25)
– Toes to bar
– DB snatch

b. 2 rounds:
– 1 minute plank
– 1 minute rest
– 1 minute hollow hold
– 1 minute rest

10am Olympic Lifting

Friday – 11/23/18

Reminder: No 6am class today. Come join us at 9am, 4pm or 5pm!

a. Back squat 2x(5-3-1)

b. 4 rounds for time:
– 25 Russ. KB swings (53,35)
– 25 push press (75,55)
– 25 sit-ups

Thursday – 11/22/18

Happy Thanksgiving, LCF family! Today we’ll have only one class, at 9am. It will be a partner/group WOD, and family and friends are welcome. Please note, there will be NO 6am class tomorrow (Friday). We will have 9am & 4/5pm Friday as usual.

Wednesday – 11/21/18

Schedule note: On Thanksgiving (Thurs 11/22), we will have only one class at 9am.

a. Deadlift 2x(5-3-1)

b. AMRAP in 12 minutes
– 200m run
– 10 wallballs (20,14)
– 5 handstand push-ups

Tuesday – 11/20/18

WOD
a. AMRAP in 3 minutes:
– 3 hang squat cleans (95,65)
– 3 toes to bar
*3 minute rest

b. AMRAP in 6 minutes:
– 6 hang power cleans (95,65)
– 6 knees to elbow
– 6 side to side box jumps
*3 minute rest

c. AMRAP in 9 minutes:
– 9 power cleans (95,65)
– 9 hanging knee raises
– 9 box jumps
– 9 russian twists (9 touches each side, 35,25)

4pm Kettlebell
5 sets 3 reps
Double KB press
Then
5 rds
10 bent over rows 5/5
5 cleans 5/5
1 thruster 1/1

Monday – 11/19/18

a. Strict press 2x(5-3-1)

b. For time:
– 100 DB hang clean and jerk, 50 each (50,35)
– 100 air squats
– 100 sit-ups
– 100 double unders

Sunday 11/18/18 – CLOSED

UPDATE! The gym will be closed on Sunday for the health and safety of our clients and coaches. Thank you for understanding.

Friday – 11/16/18

IMPORTANT UPDATE! Due to the extremely poor air quality, the gym will be closed for the remainder of the day. We apologize for the inconvenience, but the health of our clients and coaches is our main priority. Thank you for understanding, and looking forward to seeing you soon!

Thursday – 11/15/18

a. Strict press 5×3

b. EMOM for 6 minutes
– 5 burpees
– 5 pull-ups
*3 minute rest

c. EMOM for 6 minutes
– 10 reverse lunges
– 10 toes to bar

Wednesday – 11/14/18

Everyone loves Pilates Amy’s classes!

a. For time:
– 200m run (or indoor equivalent, if air is still bad)
– 25 box jumps
– 15 power cleans (135,95)
– 400m run
– 15 power cleans (135,95)
– 25 box jumps
– 200m run

b. Plank 3×1 minute weighted if possible

Tuesday- 11/13/18

a. Back squat 5×3

b. AMRAP in 12 miuntes
– 10 thrusters (95,65)
– 20 sit ups
– 30 double unders

Monday – 11/12/18

a. With partner switching of each round – 5 rounds each
– 250m row
– 10 push ups
– 8 KB snatch each arm (44,26)

b. Hollow hold Tabata

Saturday – 11/10/18

8am Kettlebell
40 on 20 off then 35 30 25
Kb push press
Split shuffle
Kb renegade row
Box jumps or step up
Finisher
1 minute each
Air squats
Burpee
Pull ups
Mountain climbers

9am WOD
a. 10-6-4
– Pistols
– Handstand push ups

b. 15-10-5
– DB/KB thrusters (35,25)
– Air squats
– Burpees

10am Olympic Lifting

Friday – 11/9/18

a. Back squat 5×5

b. 4 rounds for time:
– 400m run
– 10 power snatch (95,65)

More Halloween fun

a. AMRAP in 5 minutes:
– 20 double unders
– 10 sit-ups
*2 minute rest

b. AMRAP in 8 minutes:
– 10 box jumps
– 10 deadlift (115, 85)
– 8 push press (same weight – from floor)
*2 minute rest

c. AMRAP in 5 minutes:
– 20 double under
– 10 toes to bar