SCHEDULE UPDATE: There will be NO EVENING CLASSES on 6/28. Also, NO OPEN GYM on 6/29. As of now the plan is to be in our NEW LOCATION 48 ULUPONO on MONDAY JULY 1ST! Moving party this weekend. LCF Ohana please feel free to help out with the move Friday after 9am class, Saturday after class and all day Sunday!
Every 1:30 for 7:30 complete the following:
1 Tempo Pausing Front Squat
1 Front Squat
Tempo: 5s negative, 3 second pause in bottom. Regular stand.
Set #1 – 60% of 1RM Front Squat
Set #2 – 65%
Sets #3+4+5 – 70%
**BeachFit will do (2) DB or Single KB squats with same temp
1,000 Meter Run
50 Thrusters (65/45) *BeachFit will do Single DB Thruster (35/20)
30 CTB Pull-Ups
3 “Giant Sets”:
9 Romanian Deadlifts (These should be unbroken, but good form)
15 Weighted Glute Bridges
27 Ab Mat Sit Ups (Rx+GHD Sit-Ups)
Rest 2:00 between sets.