Workout of the Day

We will be doing the #zebo and #Power Clean strength in class. WOD: #zemo 3 rounds30/24 Calorie Row30 Chest to bar pull ups *Scale to Pullups, Jumping Pullups or Ring Rows-rest until 15:00-3 rounds30 Push Ups60 Air Squats-rest until 25:00-30 Clean and Jerks (135/95) *Scaled

WOD: #DB Fun (Rx 50/35 or 35/25) 50 Burpees over DB 200m Run (or 250 Row) 40 Alternating Single Arm DB Hang Cleans (Alternate sides every 5 reps) 200m Run (or 250 Row) 30 Plank Taps (R/L=1) 200m Run (250m Row) 20 Single DB Lungster

WOD: #Red Wing For Time:30-20-10Dumbbell Thrusters (50s/35s) *Can sub Barbell Thruster 95/65 if need5-3-1 Rope Climbs OR 30-20-10Dumbbell Thrusters (50s/35s) *Can sub Barbell Thruster 95/65 if need20-15-5Strict Pull-ups #Red Wing Rx+ Version below: 2 Sets:20-15-10Dumbbell Thrusters (50s/35s)5-3-1 Rope Climbs-Rest 5:00 between sets- STRENGTH: #Pause Snatch Balance +

WOD: #winter soldier Every 3:00 (6 sets)– 0:00 – 3:0020/15 Calorie Assault Bike15 Power Snatches (75/55)– 3:00 – 6:0020/15 Calorie Assault Bike12 Power Snatch (95/65)– 6:00 – 9:0020/15 Calorie Assault Bike9 Power Snatches (115/80)– 9:00 – 12:0020/15 Calorie Assault Bike6 Power Snatches (135/95)– 12:00 –

WOD: Aloha! We will be doing the 2 WODs and Back Squat in class today! Other pieces are optional to be done during Open Gym. #falcon 50 GHD Sit Ups *Scale to Ab Mat Sit Ups (Weight if desired) 50 Burpees to 6 inch target50

We will be doing the WOD and the #power clean + push jerk + jerk Strength piece. WOD: Test 1 2021 Quarterfinal WOD 3 Rounds10 Strict Handstand Push-Up *Scale to Hand Release Pushups10 DB Hang Power Clean (2x 50lb/35lb) *Scale to Hang Clean 115/75lbs50 Double

WOD: #hypnotize 3 Rounds 30 Front Rack Alternating Barbell Lunges (115/75lbs) 30 Pushups 30 Bent Over Barbell Rows (115/75lbs) *400m Run or 500m Row after each round **Can use 50/35lbs DB’s if desired CASHOUT: Barbell Curl ladder 1-10 Face Partner, Do 1 Barbell Curl, give

WOD: #glory road 5 sets24/18 Calorie Ski (OR 24/18 Calorie Row)200ft DB Farmer Carry (70/50lbs) or Rx+ Sandbag Carry (150/100) -Rest 2 Minutes between sets- Target Time each set: 2-3 minutes Time Cap each set: 4 minutes STRENGTH: #Front Squat– 2×5 reps 60% and 70%– 2×4

Aloha LCF Ohana! We will do the #miracle and #dodgeball WODS in class today and finish up with #backsquat STRENGTH. Optional weightlifting will be done on your own. WOD: #miracle 4 Sets (1 Set every 4 Minutes)15/12 Calorie Assault Bike (OR 12/10 Calorie Echo Bike)3

WOD: #Rocky 6 Sets20/16 Calorie Row (14/12 Cal Bike)10 Burpee Box Get Over 30/24 (Rx+48”)-Rest 1:1- STRENGTH: #Push Press + Pause Push Jerk:– (2+1) x 3 sets (70-75% of Push Press)– (1+1) x 2 sets (70-75% of Push Press)* Rest 60-90 secs between sets #Halting Clean