Aloha LCF Ohana! One more week and back to regular schedule with MORE hours! Today’s -Wednesday (7/31) – schedule is 6AM,7AM,8AM,9AM Classes and Open Gym – closing at 10AM for the morning. There will be a 4PM, 5PM, and 6PM Evening class. Our apologies for the interruption in schedule. We appreciate your flexibility!
#clean deadlifts (Every :90 for 9 minutes)
7 Sets of 1
Tempo: 7 Seconds Up, 7 Seconds Down
*Keep the hook grip on to simulate how we would typically clean
Set 1: 40% of 1 Rep Max Clean
Set 2: 45%
Set 3: 50%
Set 4: 55%
Sets 5-7: 60%
Beachfit can do either 2DB’s or 2KB’s
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups (Scale to Banded or Jumping Bar Mups or 6 Chest to Bar Pullups or Pullups)
6 Toes to Bar (Scale to Knees to Elbow or waist
9 Deadlifts (225/155) (Scale to approx 50-55% of 1Rm)
15/12 Calorie Assault Bike (21/15 on Row)
*Looking for each round to take approx 2:30.
*Looking for unbroken reps on deadlifts.