Wednesday October 31 2018

  -Warm Up-


200 meter run


Then 2 rounds


8 Samson lunges

8 banded face pulls

8 sciatic nerve floss

20 sec supinated hang

8 sumo inchworm +push up



-Strength-


3 minutes to accumulate max time: L-Sit


Then


3 rounds


8 - Sumo stance good mornings

8 - barbell roll outs

40m single arm overhead carry



-WOD-


AmRaP 20

With a partner


200m run

100 push-ups

200m run

100 sit-ups

200m run

100 air squats


*athletes will have a pumpkin or medball with them at all times.. if it touches the ground there will be a 5 Burpee penalty for each athlete


*if it rains then perform 200 double unders - med ball rule is still in play

Continue Reading Wednesday October 31 2018

Tuesday October 30 2018

 -Warm Up-2 rounds 5 Cuban press5 bottom half burpees5 kb high pulls 5 high hang muscle snatch 5 power snatch balances-Strength-power snatch    75% of max snatch  1-1-1-1-1-1 Then (squat)clean…

Continue Reading Tuesday October 30 2018

Monday October 29 2018

 -Warm Up-


2 rounds



10 walking Samson lunges

5 lateral step ups

20 sec bent knee hollow body hold

8 goblet squats

5 eccentric ankle dorsiflexion

:20 single arm OH hold(each side)




-Strength-


***20 rep back squat***


Hit a few warm up sets working up to 65%


Then perform 20 reps at 65% of your current 1 rep max

  • no belts
  • No sleeves
  • No lifting shoes


Each week we will had 5-10 pounds (total) depending on feeling and success of the previous week.

Get ready for some serious gains!!!



-WOD-


This will be a Lumber City bench mark WOD that we will repeat at a later time to track progress


Benchmark 1


AmRaP 15


8 cals row

8 Wall Balls

8 T2B

Continue Reading Monday October 29 2018

Saturday October 27 2018


Warm up


2 rounds

10 shoulder openers

20 sec handstand hold

8 should taps with 2 sec pause at the top

5 single arm kb front squats each side

5 pull ups


-Strength/Skill-



HandStand practice


  • Pike hold/walk around box
  • kicking up to the wall
  • HandStand holds
  • Assisted handstand walking (pvc)
  • HandStand walking



-WOD-



Partners -1 athlete works at a time


AmRaP 12


Hang power Clean

HSPU


3,3 6,6 9,9 ... and so on


Rest 5 minutes


AmRaP 12


Over head squat

Pull-ups


3,3 6,6 9,9 ... and so on

Continue Reading Saturday October 27 2018

Friday October 26 2018

  -Warm Up-


2 rounds



1 min bike

8 sciatic nerve floss

10 sumo stance good mornings

5 Russian kb swings

8 cat cows



-Strength-



Deadlift


Moderate weight


All above 70%


5-5-5-5-5


-WOD-


Every 3 minutes for 6 rounds


Each round as fast as you can


16/12 cals assault bike

4 DB step overs 50/35

2 sand bag over the shoulder 150/100


Post WOD


3 sets


8 back extensions

6/6 single leg DB RDLs

10 banded hamstring curls

Continue Reading Friday October 26 2018

Thursday October 25 2018

 -Warm Up-2 rounds6 eccentric ankle dorsiflexion 30 single unders5 single arm presses 6 banded(blue bands) glute bridges 5 high pulls -Strength-Hang Muscle Clean (above the knee)3-3-3-3-3-3-WOD-1 heatAmRaP 1121 double unders15…

Continue Reading Thursday October 25 2018

Wednesday October 24 2018

 -Warm Up-2 rounds20 top of the dip hold8 goblet squats5 rocking adductor stretches 5 Russian kb swings each3 hip to rings with transition (laying on the ground)-Strength-4 sets of 30…

Continue Reading Wednesday October 24 2018

Tuesday October 23 2018

  -Warm Up-



2x

10 shoulder openers

5 Cuban press + OH squat

5 snatch balances

5 sotts presses

Then 2 lines with an empty barbell

2 rounds one led by coach

3 high hang muscle snatches

3 low hang power snatches

3 mid shin squat snatches



-BaseLine WOD 2-

-RETEST-

Minutes 0:00-5:00


Row 1000m


Minutes 5:00-15:00


1 Rep Max Snatch (any style)


Minutes 15:00-20:00


Row 1000m


Minutes 20:00-30:00


1 Rep Max Clean and Jerk (any style)



*athletes will have 5 minutes to finish the 1k Row.

*If they finish under the 5 minute window they will rest until the clock hits 5 minutes

Continue Reading Tuesday October 23 2018

Monday October 22 2018

  -Warm Up-


2 rounds


10 walking Samson lunges

5 single arm Russian swings

20 sec bent knee hollow body hold

8 goblet squats

5 eccentric ankle dorsiflexion

:20 single arm OH hold(each side)


-Strength-


Back Squat


5 @ 65%

5 @ 75 %

3 @ 80 %

3 @ 85 %

1 @ 90+

1 @ 90+

1 @ 90+


-WOD-


LCCF Baseline WOD 1


-***RETEST***-


AmRaP 7


4 Burpee plate hops

+

2 American Kettle Bell Swings


*each round you will add 2 Kettle Bell swings


4+2, 4+4, 4+6,4+8, 4+10... and so on

Continue Reading Monday October 22 2018

Sunday October 21 2018

Warm up2 rounds10 Samson lunges 8 eccentric ankle dorsiflexion15 plate hops8 cat/ cows1 min bike or row ***Cardio Sunday***Part 130 minutes Pick a cardio machine of your choice (Bike or…

Continue Reading Sunday October 21 2018