Friday – 10/22/21

A: 3 sets of max pull-ups

B: For time:
1 Box Jumps, 5 Dips, 10 Plate Ground to Overhead (45/35)
2 Box Jumps, 5 Dips, 9 Plate Ground to Overhead (45/35)
3 Box Jumps, 5 Dips, 8 Plate Ground to Overhead (45/35)
4 Box Jumps, 5 Dips, 7 Plate Ground to Overhead (45/35)
5 Box Jumps, 5 Dips, 6 Plate Ground to Overhead (45/35)
6 Box Jumps, 5 Dips, 5 Plate Ground to Overhead (45/35)
7 Box Jumps, 5 Dips, 4 Plate Ground to Overhead (45/35)
8 Box Jumps, 5 Dips, 3 Plate Ground to Overhead (45/35)
9 Box Jumps, 5 Dips, 2 Plate Ground to Overhead (45/35)
10 Box Jumps, 5 Dips, 1 Plate Ground to Overhead (45/35)

Thursday – 10/21/21

A: Back Squat
5 x 30% (rest 30-45 sec)
5 x 40% (rest 30-45 sec)
3 x 50% (rest 30-45 sec)
3 x 60% (rest 30-45 sec)
2 x 70% (rest 30-45 sec)
2 x 80% (rest 1-2 min)
3 sets of 1 rep @ 90% (rest 1-3 min)

B: Romanian Deadlift 3×4 @ 40% of your max deadlift (rest 30 – 45 secs)

C: 8-minute AMRAP of:
20 KB Swings (53/35)
20 Double Unders
20 DB Pull Throughs

Wednesday – 10/20/21

Rowing Clinic! On Saturday, Oct 23rd, collegiate rower and LCF member Blake Berger will hold rowing clinics at 8am and 9am. Register here. If slots fill up, we will open up a 10am session.

A: 5 Rounds (not for time) of:
400m Row + 10 Weighted Glute Bridges

B: 4 Rounds for time of:
5 Toes to Bar
10 Wall Balls (20/14, 10/9)
15 Good Mornings (55/45)

Tuesday – 10/19/21

A: Deadlifts
5 x 30% (rest 30-45 sec)
5 x 40% (rest 30-45 sec)
3 x 50% (rest 30-45 sec)
3 x 60% (rest 30-45 sec)
2 x 70% (rest 30-45 sec)
2 x 80% (rest 1-2 min)
3 rounds of 1 rep @ 90% (rest 1-3 min)

B: 12 minute AMRAP of:
10 DB Box Step-ups
10 Renegade Rows
10 DB Push-Presses

Monday – 10/18/21

7 Rounds for time of:
7 Pull-ups
7 Overhead Sit-ups
7 Lunges
7 Power Snatch (75/55)
7 Cal Row