Saturday – 5/23/20

Saturday Zoom WOD at 9am!

Click here for details on our Memorial Day parking lot and Zoom WOD.

Warm-up
PVC Pass-throughs, big leg kicks (front, back, side)
Burgener Warm-up

WOD
– 10 squat cleans/2 dips
– 8 squat cleans/4 dips
– 6 squat cleans/6 dips
– 4 squat cleans/8 dips
– 2 squat cleans/10 dips

1-mile run for time

Friday – 5/22/20

Zoom class at 4:30pm! Email us for link.

Beginning Memorial Day – LCF Parking Lot WODS (by sign-up only). Heats for the SGT. Gabe WOD @ 9, 10, 11am. CHECK your EMAILS for the LCF News coming soon.

We are looking forward to seeing ALL our fitness family! 🧡

Warm-up
– PVC Pass-throughs, big leg kicks (front, back, side)
– 10 Wrist circles outward then inward
– 10 Downward-dog to cobras
– 15 Burpees
– Jog around the block

WOD
A: 4 rounds of 4 reps (each side) of: Strict Press

B:
– 3 minute AMRAP of: 15 KB/DB swings, 15 mountain climbers
– Rest 3 minutes
– 6 minute AMRAP of: 5 sumo-deadlift highpulls, 10 KB/DB swings, 15 canoes
– Rest 3 minutes
– 9 minute AMRAP of: 10 alternating snatches, 10 seated tricep extensions, 10 goblet squats

Lunch Abs Sesh
2 rounds of 30 second stations of:
– V-ups
– Plank Hold
– Windmills
– Russian Twists
– Rest

Thursday – 5/21/20

Zoom classes at 7am with Coach Kyle and 7:30 pm with Coach Brandt. Email us for link.

Warm-up
– PVC/Broomstick Pass-throughs, Dynamic Leg Kicks (Front, Back, Side)
– 3 rounds of: 15 Good mornings with PVC or band, 15 Stripper Squats, 20-second Squat Hold

WOD
A: 5 Rounds of:
– 50 Steps out/back of Over/Under Carry
– 5 Heavy Back Squats
– 10 Renegade Rows
– 10 Box Jumps/Step-ups

B: Tabata: Weighted Sit-ups

Lunch Booty Sesh
3 Rounds of:
– 20 Good Mornings
– 20 Pistols
– 20 Pulsing Supermans (be sure to SQUEEZE the booty at the top)

Wednesday – 5/20/20

Zoom class at 7:30pm with Coach Anni. Email us for link.

Warm-up
PVC/Broomstick Pass-throughs, Dynamic Leg Kicks (Front, Back, Side)
3 rounds of: 15 Good mornings with PVC or Band, 15 Stripper Squats, 20-second Squat Hold

WOD
A: 6 Rounds of 4 Reps of: Floor Presses

B: 3 Rounds for Time of: 400m Run (1 minute out/back), 5 Sumo Deadlifts, 10 one arm KB/DB Swings

Lunch Abs Sesh
9 rounds of Tabata (20 secs work, 10 secs rest)
Alternate rounds of: Right Plank, Left Plank, Laying Toes to Bar

Tuesday – 5/19/20

Zoom class at 7am with Coaches Eva and David and 7:30pm with Coach Brandt

Warm-up
PVC Pass-throughs, Big leg kicks (front, back, side)
10 Wrist circles outward then inward
10 Down-dog to cobras

3 Rounds of 30 sec squat holds
Jog around the block

WOD
12 minute AMRAP of:
– 6 Clean and Jerks, 6 Push Presses, 12 Walking Lunges

Rest 4 Minutes

8 minute AMRAP of:
– 4 Front Squats, 4 Burpees, 8 Jack Knives

Lunch Booty Sesh
10 Minute AMRAP
15 Plank Leg Raises
15 Sumo-Deadlifts
30 Lunges
15 Glute-Bridges (add weight if you please)
15 Hawaiian Squats
30 Sec Rest

Monday – 5/18/20

Zoom Class at 7pm with Coach Carrie – email us for the link.

Warm-up
PVC/Broomstick Pass-throughs, Dynamic Leg Kicks (Front, Back, Side)
One trip (10-15 steps one way) Bear Crawl, Inch Work, Toy Soldier, Spidermans, Lunge Twists

WOD
A: 10 minute EMOM of: 2 Front Squats + 1 Thruster

B: 6 minute EMOM of: 2 Good Mornings + 2 Sumo Deadlifts

C: 4 Rounds for time of: 5 push-ups, 10 Sit-ups, 15 Squats

Lunch Abs Sesh
3-4 Rounds of
– 20 (10 each side) – Russian Twists
– 10 Bus-driver Squats (holding a light weight with arms extended the entire time – abs fully engaged)
– 20 Windmills (10 each side)