Monday – 3/30/20

A:
10 dips – 1 goblet squat
9 dips – 2 goblet squats
8 dips – 3 goblet squats
7 dips – 4 goblet squats
6 dips – 5 goblet squats
5 dips – 6 goblet squats
4 dips – 7 goblet squats
3 dips – 8 goblet squats
2 dips – 9 goblet squats
1 dip – 10 goblet squats

Rest 5 minutes, then:

B. 3 Rounds for Time of:
– 10 (5/5) Push Press (any object – weight)
– 10 (5/5) Windmills (can use weight, not needed though)
– 10 Weighted Glute Bridges

Saturday – 3/28/20

Without Equipment
10 Rounds for Time of:
– 10 Air Squats
– 10 Hollow Rocks
– 1 min out/back Run

With Equipment
10 Rounds for time of:
– 5 weighted back squats (weight behind the head)
– 10 Hollow Rocks
– 50ft out/back overhead carry

Post to comments!

Friday – 3/27/20

5 rounds for time of:
– 15 Laying toes-2-bar
– 15 Step-ups (or lunges)
– 15 Thrusters (use weight, or find something to thruster — you can do it!)

Thursday – 3/26/20

Happy Birthday, Anni!!!! Your LCF family wishes we could celebrate in person!



9 Rounds for time of:
– 15 ft Bear Crawl
– 8/8 Pistols
– 20ft sprint (walk back)

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Wednesday – 3/25/20

One variation today—use what you got!

5 Rounds of:
– 24 Sit-ups
– 100m Object Carry (child/ladder/washing detergent jug!)
– 14 OH Squat (Broomstick/PVC)
– Perform 1 round every 3 min.

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