WOD

4 Heroes in the Same Week?!

Am I the only one taking crazy pills!! Don’t worry 2.0, we gotchu :). Furthermore, remember guys that variance in your training is how we push our margins of experience further out, and this variance comes in many shapes, length of workouts, time of day, gear used, combinations, loading, schemes, teams, etc. etc. etc. Be excited about using all the different domains, combos and gear!!

Monday: Row 5k, 4K, 3k, or 2k. Coaches Choice :). Scaling includes lowering the distance, using sliders, and introducing intervals into the session. None of those distances all out are easy, so enjoy it!

Tuesday: Sumo DL High Pull for 3RM

If you’d like NOT to learn how to get your arms straight on your Olympic Lifts, and learn how to generate maximum power from your hips to influence the bars travel upwards, go ahead and skip today 🙂 The reason we’re going with single modality workouts three days this week, is becuase the other days are quite OP (over-programmed), which I’m adjusting for our fitness’ sake. You’re welcome!!

Wednesday:

As Rx’d:

“Woehlke””

3 Rounds for Time:
4 Jerks (185/125)
5 Front Squats (185/125)
6 Power Cleans (185/125)
40 Pull-ups
50 Push-ups
60 Sit-ups

LCF as Rx’d:

For Total Time:

Part A:
3 Rounds of
4 Jerks (155/105)
5 Front Squats (155/105)
6 Power Cleans (!55/105)

Rest 5 Minutes

Part B:
3 Rounds Of
20 Pull-ups
30 Push-ups
40 Ab-Mat Sit-ups

Thursday:
Bench Press for 3RM

Yes, make your arms stronger. Being a little sore from yesterday means that maybe you did too many push-ups. Push-ups make the chest sore, I’m with you on that, but if 90 is too many, then scale those back so you can do some work there that helps, and then use today to ensure you’re gaining the required strength to allow you to do more push-ups later. Reps do not beget reps, strength is the underlying secret.

Friday:

As Rx’d:

“Hammer”
5 Rounds:
5 Power Cleans (135/95)
10 Front Squats (135/95)
5 Jerks (135/95)
20 Pull-ups
90-second Rest

LCF as Rx’d:

Teams of two, alternating work and rest
For Time:

4 Rounds for each buddy
5 Power Snatches (135/95)
10 Overhead Squats (135/95)
20 Bent Over Rows (135/95)
40 Double Unders

Saturday:

As Rx’d:

“Desforges”
5 Rounds:
12 Deadlifts (225/155)
20 Pull-ups
12 C&J’s (135/95)
20 K2E

LCF as Rx’d

4 Rounds for Time of:
14 2 KB Deadlifts (Conventional stance) (70/53)
1 Legless Rope Climb 20’ OR 10 Strict Rope Pull-ups OR 5 “Rope Lowers”
7 2 KB Clean and Jerks (Sumo Stance) (70/53)
20 Toes through Rings

Sometimes Late, but always worth the wait!

Monday:

As Rx’d

“Manion”
7 Rounds:
400m Run
29 Back Squats (135/95)

LCF as Rx’d

3 Rounds each, with a buddy
400m Run
29 Back Squats 135/95

Tuesday:
3 Rope Climbs 20’
15 Ring Dips
21 Knees to Elbows
3 Rounds for Time

Wednesday:
4 Rounds for Reps/Cals

1 Minute Push-ups
1 Minute Box Jumps 24/20
1 Minute Bike
1 Minute Rest

Thursday:
7 Strict Pull-ups 35/20
21 Bent Over Rows 95/65
Row 300m Rest as needed

Perform 5 Rounds, we’ll rotate through the gear, and take rest that is timely and allows for fitness to be created 🙂

Friday:
Power Clean for 2 Rep Max

LONG ARMS!!

Saturday:
“Bear Complex”
For Max Load

7 Times through:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Do 5 Total rounds of 7 Rounds during the session, add weight each time, and get serious about getting serious!!

More modified Heroes! Magnificent!!

Monday:

As Rx’d:

“Omar”
For Time:
10 Thrusters (95/65)
15 Bar-Facing Burpees
20 Thrusters (95/65)
25 Bar-Facing Burpees
30 Thrusters (95/65)
35 Bar-Facing Burpees

LCF Rx’d:

Buddy 1:
10 Thrusters (95/65)
15 Bar-Facing Burpees
Buddy 2:
10 Thrusters (95/65)
15 Bar-Facing Burpees
Buddy 1:
20 Thrusters (95/65)
25 Bar-Facing Burpees
Buddy 2:
20 Thrusters (95/65)
25 Bar-Facing Burpees
Buddy 1:
10 Thrusters (95/65)
15 Bar-Facing Burpees
Buddy 2:
10 Thrusters (95/65)
15 Bar-Facing Burpees

Tuesday:

As Rx’d:

“Santora”
3 Rounds for Max Reps:
1-min Squat Cleans (155/105)
1-min 20′ Shuttle Sprints (20′ Forward + 20′ Backward = 1 Rep)
1-min Deadlifts (245/165)
1-min Burpees
1-min Jerks (155/105)
1-min Rest

LCF Rx’d:

“Santora:

Wearing a 20/14 lb weight vest:

3 Rounds for Max Reps:
1-min Med Ball Squat Cleans (50/30)
1-min 20′ Shuttle Sprints (20′ Forward + 20′ Backward = 1 Rep)
1-min Med Ball Over Shoulders (50/30)
1-min Squat Thrusts
1-min Med Ball Push Presses (50/30)
1-min Rest

Wednesday:

As Rx’d:

“Bruck”
4 Rounds:
400m Run
24 Back Squats (185/125)
24 Jerks (135/95)

LCF Rx’d:

4 Rounds
Run the “LCF T” (Run out to the Danger Shack, then to Domino’s, then in the back door again)
1 Power Clean (185/135)
6 Front Squats (185/135)
6 Jerks (185/135)

Thursday:
Pull-up 3 RM, strict muscle up work after that

***ATTENTION: Note how different this workout is from the previous three days’ workouts. M-W are heavy on the tired factor and total body strengthening. This workout is obviously quite focused on getting pull-ups better and developing an advanced gymnastics skill. If you want to get better at pull-ups, you need to come this day, if you’re cool with having your pull-ups not get better, then totally skip today and have no stress 🙂 That is all.***

Friday:

For Time:
50 Single Unders
50 Double Unders
50 Jumping Lunges
50 GHD Sit-ups

3 Rounds for Time

Saturday:

As Rx’d:

“Coe”
10 Rounds:
10 Thrusters (95/65)
10 Ring Push-ups

LCF Rx’d:

“Coe”

With a buddy:

10 Rounds total, 5 each:

10 KB Thrusters (44/26)
10 Clapping Push-ups

Lookety here!! It’s Workouts!

Check out these workouts!

This week and some of next Lana is on vacation! Sheesh 🙂 So be excited for some crazy instructor rotations, Jesse doing more, Coach Carrie making a limited appearance Thur/Fri morning and Erika and Mere taking up major slack!

Monday: I think at proper pacing, this workout will be “tiring.”

35 Wall Ball Shots 20/14
15 2KB Clean and Jerks 53/35
3 Rounds for Time

Tuesday: Looks confusing, but actually is simpler that it seems.

For Time:

20 Barbell Bent Over Rows L 65/45
40 Hang Power Cleans 65/45
20 Barbell Bent Over Rows R 65/45

*add weight*

20 Suitcase Deadlifts L 155/105
20 Power Cleans 155/105
20 Suitcase Deadlifts R 155/105

*reduce weight*

20 Barbell Bent Over Rows L 65/45,
40 Hang Power Cleans 65/45,
20 Barbell Bent Over Rows R 65/45

*add weight*

20 Suitcase Deadlifts L 155/105
20 Power Cleans 155/105
20 Suitcase Deadlifts R 155/105

*reduce weight*

20 Barbell Bent Over Rows L 65/45,
40 Hang Power Cleans 65/45,
20 Barbell Bent Over Rows R 65/45

Wednesday: A true lady.

“Mary”
Max Rounds in 20 minutes of:

5 Handstand Push-ups
10 Pistols Alternating (so just 10, 5 each side, alternating, makes 10 reps total)
15 Pull-ups

Thursday: “Jeannie the Great’s” 2nd session, where she got 88 pounds. We knew she was destined to greatness 🙂

Overhead Squat 10×2 with a 5 second pause at the bottom, we’re gonna pick a good weight, and then run these doubles with short rest periods, gonna get rough 🙂

Friday:
Press x1, work to a max in about 20 minutes
Jerk x3, work to a max 3 in about 20 minutes
Warm-up and cool down with the other 10/10 and call it an “impressive” training session, get what I did there?

Saturday:This is gonna be so nasty. I can’t wait!

Row 9k in groups of 3 by 750m for Time

Not Griff, but MATT!!!

the whole week posted for your planning and information, NOT your browsing, planned skipping and judgement of whether or not any one or all workouts are “good” or “bad”

Monday:

For Time:
21-15-9 Ring Dips
100-75-50 Double Unders

Tuesday: Can you say “scale much?” We slightly modified the Rx on this to better fit the week

As Rx’d:
“Matt”
For Time:
16 Deadlifts (275/185)
16 Hang Power Cleans (185/125)
16 Push Presses (135/95)
800m Run
16 Deadlifts (275/185)
16 Hang Power Cleans (185/125)
16 Push Presses (135/95)
800m Run
16 Deadlifts (275/185)
16 Hang Power Cleans (185/125)
16 Push Presses (135/95)

LCF as Rx’d:

“Matt”
For Time:
16 Romanian Deadlifts (205/125)
16 DB Hang Power Cleans (45/25)
16 DB Push Presses (45/25) **Same DB’s as the clean**
800m Run
11 Romanian Deadlifts (205/125)
11 DB Hang Power Cleans (45/25)
11 DB Push Presses (45/25) **Same DB’s as the clean**
800m Run
6 Romanian Deadlifts (205/125)
6 DB Hang Power Cleans (45/25)
6 DB Push Presses (45/25) **Same DB’s as the clean**

Wednesday:

Back Squats 5×3

Thursday:

Muscle Snatches for 3RM, and Muscle-ups between sets

Friday:

3 Rounds for Time of:
7 Skin the Cats
7 Chest to Bar Pull-ups
15 1 DB Overhead Squats L 40/25
15 1 DB Overhead Squats R 40/25

Saturday: **Again, modified for happier fitter gym goers!!**

“Donny”

As Rx’d
For Time:
21-15-9-9-15-21
Deadlifts (225/155)
Burpees

LCF as Rx’d
For Time:
15-12-9-9-12-15
Sumo Deadlift High Pulls (96/65)
Squat Thrust to toe to bar

Performed “Conga Line Style”: team of two, they go through the workout in order, partner 1 does their high pulls, once finished partner 2 can start high pulling but cannot go onto Squat Thrust to Toes to Bar until partner 1 is finished with their Squat Thrusts to Toes to bars.

It’s April! Finally!

Monday:
6 cleans 175/115
9 Strict Pull-ups
12 Toes to Bars
3 Rounds for Time

Tuesday:
50 Lunges
25 Lateral Step-ups Right 20/16
25 Lateral Step-ups Left 20/16
25 Right Legged DB RDL’s
25 Left Legged DB RDL’s
50 Alternating Single Leg Seated Box Jumps 16-20”/12-16”
50 Backward Walkling Lunges
For Time

Wednesday:
“Griff”
For Time:

800m Run
400m Backwards Run
800m Run
400m Backwards Run”

Thursday:
“Paul”

5 Rounds:
50 DU’s
35 K2E
20-yard Overhead Walk (185/125)

Friday:
Snatch x5, work it.

Saturday:
Thruster x5 , w/ GHD Sit-ups between sets

You aren’t going to get the butt you want by sitting on the one you have

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