All posts by bigshepp

Gym Temp closure

Updated.

Hey Team. In an effort to follow 96 TW / CC guidelines LCF will be closed for all classes.  For further information you can follow the Eglin AFB and the Eglin Fitness Center page on FB.

Friday, 3 April 2020

(No Equipment Version)
“Kalsnew”
For Time:
100 Odd-Object” Ground-to-Shoulder
*OTM – 5 Burpees over “Odd-Object”

Deload Week

Conditioning
“Sisterly Love”
5 Rounds of “Cindy”
5 Rounds of “Mary”
5 Rounds of “Cindy”

1 Rd of “Cindy”:
5 Pull-Ups + 10 Pushups + 15 Air Squats

1 Rd of “Mary”
5 Strict HSPU, 10 Pistols, 15 Pull-Ups

Wednesday, 1 April 2020

Conditioning
3 x AMRAP 5’s
Part #1 – AMRAP 5:
21/15 Calorie Bike Erg
15 Toes to Bar
21 Front Squats (135/95)

Rest 5 Minutes

Part #2 – AMRAP 5:
21/15 Calorie Bike Erg
15 Toes to Bar
15 Front Squats (155/105)

Rest 5 Minutes

Part #3 – AMRAP 5:
21/15 Calorie Bike Erg
15 Toes to Bar
9 Front Squats (185/135)

Kilos: 1st Bar (61.4/43)
2nd Bar (70.5/48)
3rd Bar (84/61.4)

Tuesday, 31 March 2020

Deload Week

Romanian Deadlift
Build to a Heavy Set of 5

Conditioning
“Go Fish”
1,000 Meter Row
Directly into…
3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)

Kilos: (61.4/43)

Handstand Walk Practice
10:00 of Handstand Walk Practice

Monday, 30 March 2020

Deload Week

Pausing Back Squat
OTM x 10:
1 Pause Back Squat*

* One second pause at:
1. Going Down at Parallel
2. Absolute Bottom of Squat
3. Going Up at Parallel

Body Armor
3 Giant Sets:
10 Strict Toes to Bar
15 Dumbbell Bench Press
100m Double DB Front Rack Walk

Rest 2:00 between sets.

Conditioning
“Layup”
50-40-30-20-10:
Double-Unders
AbMat Sit-Ups

Directly into…

5-10-15-20-25:
KBS (53/35)
Wallballs (20/14)

Kilos: KB (24/16)
WB (9/6)

Monday, 23 March 2020

Back Squat
On the 0:00 – 5 Reps
On the 2:00 – 4 Reps
On the 4:00 – 3 Reps
On the 6:00 – 2 Reps
On the 8:00 – 1 Rep
On the 10:00 – 1 Rep
On the 12:00 – 1 Rep
On the 14:00 – 1 Rep
On the 16:00 – 1 Rep

Week #8 of our squat cycle, where we start with higher volume at lower weights, to five heavy singles. Sets 1-9 completed “On the 2:00”

Body Armor
3 Sets
Not for Time:
10 Banded Barbell Bent Over Rows
10 Pistols
10 Double KB Snatch
10 Pistols

Rest 2:00 between sets.

Conditioning
3 Rounds:
50 Air Squats
35 Pushups
25/18 Calorie Row

Wednesday, 25 March 2020

Beast Builder
3:00 On
3:00 Off
3:00 On
___________________________
3 “Macho Man” Complexes (115/85)
3 “Macho Man” Complexes (135/95)
3 “Macho Man” Complexes (155/105)
3 “Macho Man” Complexes (185/125)
3 “Macho Man” Complexes (205/145)
Max “Macho Man” Complexes (225/155)

1 “Macho Man” Complex:
3 Power Cleans
3 Front Squats
3 Jerks

Kilos: 1st Bar (52/38)
2nd Bar (61/43)
3rd Bar (70/48)
4th Bar (84/61)
5th Bar (93/65)
6th Bar (102.5/70)

Conditioning
“Dirty 30”
30 Box Jumps (24″/20″)
30 Chest to Bar Pull-Ups
30 KBS (53/35)
30 Front Squats (115/85)
30 TTB
30 Push Press (115/85)
30 Deadlifts (115/85)
30 WB (20/14)
30 Burpees
100 Double-Unders

Kilos: Kettlebell (24/16)
Barbell (52/38.6)
Wallball (9/6)

Tuesday, 24 March 2020

Strict Handstand Push-ups (On the 0:00…)
For Time:
50 Strict Handstand Push-ups

5 Minute Time Cap.

Strict Pull-Ups (On the 7:00…)
1 Set:
Max Unbroken Strict Pull-ups

Conditioning
3 x AMRAP 5’s

Part #1:
45/30 Calorie Assault Bike Buy-In, into…
AMRAP:
9 Power Cleans (95/65)
21 Double-Unders

Rest 5:00 Minutes

Part #2:
30/20 Calorie Bike Buy-In, into…
AMRAP:
6 Power Cleans (135/95)
21 Double-Unders

Rest 5:00 Minutes

Part #3:
15/10 Calorie Bike Buy-In, into…
AMRAP:
3 Power Cleans (165/115)
21 Double-Unders

Kilos: 1st Bar (43/29.5)
2nd Bar (61/43)
3rd Bar (75/52)

Monday, 16 March 2020

“Grunt Work” Week 7

Back Squat
Set 1 (On the 0:00): 9 Reps
Set 2 (On the 2:00): 7 Reps
Set 3 (On the 4:00): 5 Reps
Set 4 (On the 6:00): 3 Reps
Set 5 (On the 8:00): 1 Rep
Set 6 (On the 9:30): 1 Rep
Set 7 (On the 11:00): 1 Rep
Set 8 (On the 12:30): 1 Rep
Set 9 (On the 14:00): 1 Rep

Week #7 of our squat cycle, where we start with higher volume at lower weights, to five heavy singles. Sets 1-4 completed “On the 2:00” Sets 5-9 completed “On the 1:30”.

Snatch Technique
On the 1:30 x 5 Sets:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

Conditioning
“Spice Girl”
For Time:
21 Power Snatches (95/65)
5 Rounds of “”Cindy””
21 Overhead Squats (95/65)
5 Rounds of “”Cindy””
21 Squat Snatches (95/65)

Body Armor
3 Giant Sets:
20 Kneeling Arnold Press with Band Row (10 Each Side)
15 Weighted Hollow Rocks
10 Strict Pull-ups

Rest 2 Minutes Between Sets