Category Archives: Uncategorized

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

Tuesday, 18 Sept 2018

Conditioning
3 Rounds For Time:
75 Double Unders
25 Kipping Handstand Push-ups

“Under Fire”
4 Rounds:
400 Meter Run
15 Sumo Deadlift High Pulls (95/65)
9 Burpee Box Jump Overs (24/20)

Body Armor
50 Bench Press Repetitions (155/105)
*Every Break: 15 GHD Sit-ups

Monday, 17 Sept 2018

Snatch
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (72-75-78%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (82-84-86%)
Minutes 12-13-14: 1 Squat Snatch (82-84-86%)

Snatch Tempo Pull
6 Sets of 1 (74-77-80-83-83-83%)

3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.

Back Squat
3 Sets of 9 (67-71-75%)

“Lucky 7’s”
5 Rounds:
7 Bar Muscle-Ups
7 Dumbbell Clusters (70’s/50’s)