MONDAY
you will have 23 mins for the back squat and the deadlift find a heavy 1 rep for the day!
you will have 14 mins for the shoulder press to find a heavy 1 rep for the day!
Back Squat (1-rep max)
Shoulder Press (1-rep max)
Deadlift (1-rep max)
TUESDAY
Score Time
1600m run
40 ABMAT sit ups
30 hang power clean 95/65
20 push press
10 power snatch
1600m run
TC 30
WEDNESDAY
Score Rounds and Reps
AMRAP 13
9 medball cleans 20/14
6 strict handstand push ups
3 bar muscle ups
8×4
4 front squats
60% for all sets
from the deck
power then squat
THURSDAY
Score Time
7 rounds for time:
Handstand walk (50 ft)
20 box step-ups (20/24 in)
FRIDAY
Score Rounds and Reps
AMRAP 30
100m sandbag carry 150-30lbs
6 burpee sandbag get overs 40/30
200m run
-one athlete performs a round while the other
does meters
-100m= 1 rep
SATURDAY
8:15am skill/strength
9:15am team workout
LCF MOVIE NIGHT!!!
show up at 6:30pm!
cocktails and snacks!
THEN MOVIE NIGHT!
BYO-beers,chairs,family, snacks, dodgeballs!!!!!
