Category Archives: Uncategorized

Friday, 12 Oct 2018

Squat Clean
Minutes 1-2-3: 3 Squat Cleans (68-72-74)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (78-81-84)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (88-90-92)
Minute 12: Rest
Not for Time: 3 Singles (92-94-96)

Front Squat
2×4 @ 82%
2×3 @ 87%
2×2 @ 92%

“Tripled Up”
AMRAP 12:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Row
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Row
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Row
….
Continue to add (3) reps until finish

Gymnastics Conditioning
For Time:
50 Double Unders
21 Kipping Handstand Push-ups
50 Double Unders
15 Kipping Handstand Push-ups
50 Double Unders
9 Kipping Handstand Push-ups
50 Double Unders
15 Kipping Handstand Push-ups
50 Double Unders
21 Kipping Handstand Push-ups

Tuesday, 9 Oct 2018

Power Clean
Build to Heavy 5-Rep Touch and Go

“Guard Rail”
AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans (115/80)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
7 Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
5 Power Cleans (155/105)

Row Conditioning
12 Minute Row

Minute 1: 2k Pace +20 Seconds
Minute 2: 2k Pace +10 Seconds
Minute 3: 2k Pace +20 Seconds
Minute 4: 2k Pace +8 Seconds
Minute 5: 2k Pace +20 Seconds
Minute 6: 2k Pace +6 Seconds
Minute 7: 2k Pace +20 Seconds
Minute 8: 2k Pace +4 Seconds
Minute 9: 2k Pace +20 Seconds
Minute 10: 2k Pace +2 Seconds
Minute 11: 2k Pace +20 Seconds
Minute 12: 2k Pace

Tuesday, 2 Oct 2018

Ring Muscle-Ups
AMRAP 5:
25 Double Unders, 1 Ring Muscle-ups
25 Double Unders, 2 Ring Muscle-ups
25 Double Unders, 3 Ring Muscle-ups
….
Continue to Climb by 1 Ring Muscle-up

“Inside Out”
For Time:
800 Meter Run
21 Power Cleans (185/135)
400 Meter Wreck Bag Run (50/35)
21 Burpee Box Jump Overs (24/20)

Midline Conditioning
For Time:
100 Calorie Assault Bike
Every 2:00 (Including the 0:00) – 12 GHD Sit-ups

Monday, 1 Oct 2018

Snatch
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (66-69-72%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (76-79-82%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (86-88-90%)
Minute 12: Rest
Minutes 13-14-15: 1 Squat Snatch (84-86-88%)

Snatch Pull + 3 Snatch Hang High Pulls
5 Sets (60-62-64-66-68%)

Back Squat
3 Sets of 9 (73-77-81%)

Gymnastic Conditioning
AMRAP 6:
1 Strict Toes to Bar
1 Strict Handstand Push-ups
2 Strict Toes to Bar
2 Strict Handstand Push-ups
3 Strict Toes to Bar
3 Strict Handstand Push-ups

Continue to Climb by 1 Rep Each

Directly Into…

AMRAP 4:
1 Toes to Bar
1 Handstand Push-ups
2 Toes to Bar
2 Handstand Push-ups
3 Toes to Bar
3 Handstand Push-ups

Continue to Climb by 1 Rep Each

Recovery Row
20 Minute Row

Pensacola Beach Brawl , Friday Sept 28-Sunday Sept 30

!!!!!!!!!we will have some LCF members participating this weekend, so come out and help cheer them on!!!!!!!

 

Elite competition begins Friday, September 28th. Individuals (and Elite) compete Saturday, September 29th.

Teams compete Sunday, September 30th.

Check-in: 6:30-8:00am

Event Start time: 9:00am

Event Location: 4 Casino Beach Blvd, Pensacola Beach 32561

Wednesday, 26 Sept 2018

Push Press
Heavy Set of 10

Deadlift
3×3 @ 84%
3×2 @ 88%
3×1 @ 92%
Rest as needed between sets.

“Clothesline”
AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)

Up by (2’s) until finish

Odd-Object
For Time:
50 Manmakers (35’s/20’s)

Friday, 21 Sept 2018

Squat Clean
Minutes 1-2-3: 3 Squat Cleans (62-65-68)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (72-75-78)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (82-84-86)
Minutes 12-13-14: 1 Squat Clean (82-84-86)

Front Squat
2×4 @ 73%
2×3 @ 78%
2×2 @ 83%

“Overtime”
For Time:
200 Meter Run, 21 Power Snatches
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats
Barbell: (95/65)

Wednesday, 19 Sept 2018

“Gwen”
15-12-9:
Unbroken Clean and Jerks

Use same load across all sets. Rest as needed between.

Deadlift
3×3 @ 82%
3×2 @ 87%
3×1 @ 92%
Rest as needed between sets.

Stamina Conditioning
For Time:
100 Wallballs (20/14)

*Every Minute on the Minute – 6 Toes to Bar