Saturday – 12/7/19

8am Kettlebell
TGU 4 per side
Then
4 sets of 5
Heavy front squats
Weighted pushups
Then
35 on 5 off 4 rds
Ball slams
Any crawl
Squat jumps
Then
3 rds 30 on Rest 10
KB curls
KB tri extensions

9am WOD
Partner:
-100 Burpees
-90 Wall balls 20,14
-80 Double Unders
-70 Thrusters (75,55)
-60 Cal Row
-50 Deadlifts
-400m Run (together)
-30 Shoulder to Overhead
-200m Plate Carry 45,25
-10 Muscle-Ups

10am Olympic Lifting

Friday – 12/6/19

A. 2k Row

B. 8 Rounds for Time: 25:00
– 20 DB Overhead Lunges 50,35
– 10 Wall Balls 30,20
– 1 Muscle-Up

Thursday – 12/5/19

Mobility tonight! Thursday, 6pm, with physical therapist (and LCF member!) Jon Ide-Don. (Open gym still available at that time.)

Front Squat
3×5 @75%

Clean & Jerk Complex
Muscle Clean + Hang Clean + Jerk
4×1+2+1

Deficit Clean Deadlifts
4×3 @105%

Back Squat
3×10@60%

Wednesday – 12/4/19

Mobility is back! Join Jon Ide-Don for an amazing hour of mobility, this Thursday, Dec. 5th, at 6pm. (Open gym still available at that time).

Granite Games 17.1 QUALIFIER
AMRAP in 12 minutes
10 Hang Squat Cleans (135/95 lb)
10 Front Rack Reverse Lunges (135/95 lb)
20 Chest-to-Bar Pull-Ups

Granite Games 17.2 QUALIFIER
AMRAP in 6 minutes
6 Deadlifts (225/155 lb)
6 Bar Facing Burpees

Tuesday – 12/3/19

Starting today–additional Olympic Lifting class from 6-7:15pm on Tuesdays! Open gym will still be available at that time also.

WOD
A. Back Squat 3×5 @75%

B. Snatch Complex – Muscle Snatch + Overhead Squat 4×2+2

C. Deficit Snatch Deadlifts – 4×3 @105%

D. Front Squats 3×10 @60%

4pm Kettlebell
5…1
Double front squat
Alt press
Then
10 8 6 4 2
Snatch
Burpees

6pm Olympic Lifting (and Open Gym)

Monday – 12/2/19

For Time: (Measured after the 18:00 mark)
if you finish the work before the end mark of each period, you rest and go at the next mark.
0:00-6:00
100 DU 15 Clean & Jerks 135,95
6:00-12:00
120 DU into 10 Clean & Jerks
12:00-18:00
130 DU into 5 Clean & Jerks
18:00-22:00
150 DU