January 3 2026 @ 0800-1130
Get signed up on the white board no later than 29 December.
Teams of 3 will be drafted by LCF coaches in the following categories:
RX
Scaled
Novice
$15 person buy in.
General Warm Up (5-12)
3 rounds:
:30 Bike
:30 Air Squat
:30 Inchworm
:30 Ring Row
Specific Warm Up (12-38)
Pullup/C2b/BMU:
10 Scap Pulllups
5 Kips
5 Big Kips (2″ hitch, become weightless)
4x kip, kip, pullup
5 Pullups
5 Chest to Bar Pullups
5 Hips to Bar
3-5 Jumping Bar Muscle Up
1-3 Bar Muscle Up
Thruster:
5 Strict Press
5 Push Press
5 Front Squat (pause in bottom each rep to focus on positions)
5 Tempo Thruster (pause in bottom each rep to focus on positions and timing)
5 Thrusters (hold at top each rep, say go and then they cycle through 1 rep to focus on timing of bar coming to shoulder)
5 Thruster (their own speed)
Then…
Build to thruster workout load
RXConditioning (38-55)
9 Thruster (185/125lb.)
42 pull Up
15 Thruster (165/115lb.)
30 Chest to bar pull up
21 Thruster (135/95lb.)
15 Bar muscle up
Goal: Sub 13:00
Cap: 17:00
Intermediate: Thrusters: 135/95, 115/85, 95/65lb.
Pulling variations: Banded pull up, Banded chest to bar, jumping or banded bar muscle up
Baseline: Thrusters: 55/35lb., 45/25, 35/15lb.
Pulling variations: Leg supported pull up, inverted row or ring row, 1 Ring Row + 1 Push up = 1 BMU
(55-60)
1:00 KB Lat Smash (each side)
(0-5)
The year is coming to a fast end! And we have work to do. While many are packing it in, not showing up for hard workouts anymore, and giving up on progress until the new year starts, we are not. Today’s training is a big challenge. The key is to find the version of these loads and movements that you assume you may be able to get done in 3 “chunk” sets at a time on the barbell and 4-5 on the pull ups bar. The thrusters are supposed to be heavy, so don’t be discouraged thinking you should rip through them–few could. And the pulling movements are in higher volume with good reason. While these movements are elements of “Fran” style conditioning, the time domain today and overall stimulus are very different from that. Challenge yourself, settle in and let’s grind!