Workout of the Day

WORKOUT OF THE DAY, MAY 13TH 2021

WOD: #how far 3 min to get as far as can… 5-10-15-20-25 Toes To Bar (Scale to Hanging Knee Raise or Ab Mat Sit Ups) 10-20-30-40-50 KB Swings (53/35lbs) Rx+70/53lbs 15-30-45-60-75 Lunges R/L=2 or Plyo Squats Ex: 5 TTB, 10 KB Swings, 15 Lunges, 10

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WORKOUT OF THE DAY, MAY 12TH 2021

WOD: We will be doing #auntbee WOD and Front Squat and Back Squat STRENGTH in class. #aunt bee 7 sets (Rx+10 sets – Open Gym)15/12 Calorie Row10 Hang Power Snatch (95/65) *Scale to 75/5510 Overhead Squats (95/65) *75/55-Rest 2min between sets -Scale movement to Hang

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WORKOUT OF THE DAY, MAY 11TH 2021

WOD: #barneyfife For Time:50/40 Calorie Assault Bike (70/55 Cal Row)5 Rounds5 Power Cleans 155/105lbs (Rx+185/135) Approx 55%5 Burpee Box Get Overs 30/24 inch Rx+(48/42)-into-40/32 Calorie Assault Bike (55/45 Cal Row)4 Rounds4 Power Cleans 185/125lbs (Rx+205/145) Approx 65%4 Burpee Box Get Overs -into-30/24 Calorie Assault Bike

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WORKOUT OF THE DAY, MAY 10TH 2021

WOD: Aloha LCF Ohana! Happy Belated Mother’s Day to all you amazing Mothers out there! We will be doing #AndyGriffith WOD and Front Squat Strength. Pause Squats will be prescribed for class with an Rx+ option of in the hole front squats. #andygriffithMurph Prep Monday:7

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WORKOUT OF THE DAY, MAY 7TH 2021

WOD: #bro cardio 400m Run 21 DB Bench (50/35lbs) Barbell Option 135/95 or 115/75 or 95/65lbs 21 DB Deadlift (50/35lbs) Barbell Option 135/95 or 115/75 or 95/65lbs 15 DB Bench (50/35lbs) Barbell Option 135/95 or 115/75 or 95/65lbs 15 DB Deadlift (50/35lbs) Barbell Option 135/95

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WORKOUT OF THE DAY, MAY 6TH 2021

WOD: #thirstythursdayfun (0-5 min)  3 Rounds 10/7 Cal Machine (Row, Assault Bike, Erg Bike or Ski Erg) 10 KettleBell Swings (70/53lbs) *If you get done under 5 min, you rest till next 5 min (5-10min) 5 Rounds 6 Burpees 6 Air Squats 6 DB Push

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WORKOUT OF THE DAY, MAY 5TH 2021

We will be doing #powerhour WOD and the #frontsquat +backsquat STRENGTH in class today. Other lifting pieces are optional. WOD: #power hour EMOM 20 Min 1: 5 Squat Clean Thrusters (135/95lbs) Rx+155/105lbs Min 2: 30 Plank Taps ( R/L=2) Min 3: 14 Alternating DB Power

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WORKOUT OF THE DAY, MAY 4TH 2021

WOD: #NEIL 7 Minute AMRAP3-6-9-12…Toes-to-Bar (Scale to hanging knee raises)Row Calories (Can sub Bike)-Rest 3 Minutes-*Start where you finished and go in reverse for time. STRENGTH: #deadstop deadlifts Work up to 3 challenging sets acrossGoal weight ~85%+ Begin each rep from a complete dead stop

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WORKOUT OF THE DAY, MAY 3RD 2021

WOD: #Murph Prep Monday (Individual)25 Minute AMRAP5 Strict Pull-Up10 Push-Up15 Air Squat*All w/20lb/14lb vest. #Murph Prep Monday (Partner)25 Min Partner AMRAP5 Strict Pull-Up10 Push-Up15 Air Squat*All w/20lb/14lb vest.-Switch rounds back and forth with your partner- STRENGTH: Pause Snatch Pull (pause at the top of the

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WORKOUT OF THE DAY, APRIL 30TH 2021

WOD: #gottohavefaith 4 Rounds (Rest 3 min after each round) 30/24 Calorie Row  15 Burpee Box Get Overs (24”/20”)  Rx+48 inch 10 Power cleans (185/125) Rx+205/145  *No higher than 75% of 1RM STRENGTH: #Jerk Balance+ Behind the neck push press in jerk split stance: (3+3)

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