WOD
Tuesday 🙂 Big Day!!
***ERGWOD Seminar Saturday the 23rd!***
Sign-up Here, use the promo code: LCF20
9am – 3pm going over technique on all our C2 Equipment, can’t wait to get hella sweaty with you guys!
Let’s train our strength! Nothing wrong with being strong. Or stronger for that matter.
Deadlifts for total Load:
3/2/2/2/1/1/1/1/1
Not truly a max day, but repeated heavy efforts. Rest between for sure, and it’ll be awesome!
Monday!! It’s already here!
***Remember tonight 6:15pm there’s a Krav Maga class, if you wanna go, jump in***
ALSO: We’re hosting ERGWOD (A UK-based training cadre who are doing an American tour teaching all things Concept2, bikes, ski, and rower) on Saturday the 23rd (next next Saturday!) for a 9am-3pm training session! It’s $95, I’ll get the payment link up as soon as I can, and sorry for the late notice, I just found out Friday night that we could be a hosting site for them, so I jumped on it!
Sign-up!
https://www.tickettailor.com/events/ergwod/593336
Facebook!
https://fb.me/e/2Dego0pLC
Here’s another simple workout straight down the pipe, five by five. Major stability work for the shoulders and hips!
The Workout:
5 Rounds For Time of:
50 Double Unders
50-ft. Single-Arm Overhead
Walking Lunges (50/35#)
Yay Lunges!
Shatterdays Partner Row-A-Thon!
This is gonna be so much fun… when it’s over!! In the business we call that “Type 2 Fun.” Most of our workouts, and for sure the tougher WODs where you simply must take small breaks to complete the reps, are in fact intervals. The work-to-rest interval changes as you go through the workout, but strictly speaking, if there’s work and rest, you have an interval workout. HIIT, stands for High Intensity Interval Workout. The humorous part of this is that most people think it means switching exercises when you get tired so that you can keep going, o contrare mon frar, this workout is the embodiment of High Intensity Interval Training. You WORK, and then you REST, thus have an interval. Ultimately the “intensity” is up to you, you’re physiologic and psychologic (there I said it) tolerance for intensity, the burning pain of pushing the rower to your limits. If you don’t know what I’m talking about TODAY IS THE PERFECT DAY TO LEARN! If you know exactly what I’m talking about, awesome, you get to entreat fate, and see how much fighting spirit you have left in you 🙂
The Workout:
Each partner rows each distance, rest while your partner goes.
Buddy 1: 250/200m Row
Buddy 2: 250/200m Row
Buddy 1: 500/400m Row
Buddy 2: 500/400m Row
Buddy 1: 750/650m Row
Buddy 2: 750/650m Row
Buddy 1: 1,000/800m Row
Buddy 2: 1,000/800m Row
Buddy 1: 750/650m Row
Buddy 2: 750/650m Row
Buddy 1: 500/400m Row
Buddy 2: 500/400m Row
Buddy 1: 250/200m Row
Buddy 2: 250/200m Row
This should take around 35 minutes to smash through, unless Maher and Rachel decide to team up and shock the world with their apparent disinterest in the usufruct of the interval.
Alliteration on a Friday?! Never!
The Workout:
“Fran”
21-15-9 For Time of:
Thrusters 95/65
Pull-ups
Scaling is of course, less weight, DB’s, and pull-up versions. Remember that it’s “only” 90 reps!
Thursday’s Double Barbell Mayhem!
Thursday, always a good day, and today we’re gonna bang bars, and smash dubs! Should be fairly quick rounds, which leaves plenty of room to mess up on doubles and to get really tired moving the barbell!
The Workout:
Max Rounds in 12 Minutes of:
2 Power Snatches (155/105)
4 Power Cleans (155/105)
60 Double Unders
Scaling can certainly be DB versions of the movements, and of course the typical jump rope concessions apply, which all will make for a nasty version that will challenge us all and produce heaps of fitness!
Wednesday! This one better post!
Seemingly the last few times we’ve had rope climbs the website (I kid you not) decided to malfunction, and didn’t post. I’m writing this on Sunday morning, in hopes of it working as per usual. If it doesn’t it’s because the universe has conspired against me. So the moral of the story is BRING LEG PROTECTION, this workout is a doozey.
5 Rounds for time of:
400m Run
1 Legless Rope Climb – 15ft.
3 Rope Climbs – 15ft.
Yes that’s 20 rope climbs.
For sure, less reps is the on the climbs is the way. And hooray for legless rope climb scaling! Sounds like grip and biceps extra work for us!