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 (3-10)
Plyometric/Hinshaw Warm Up
(Hitlers, quad stretch, pigeon, foot to chest, high knees, butt kickers, etc)
Specific Warm Up (10-20)
Empty barbell:
5 Pausing Deadlift (pause at knee cap for :01 way up and down each rep)
5 Normal Deadlift
5 Hang Muscle Clean
5 Strict Press
5 Clean Drop
5 Push Press
5 Hang Power Clean
5 Push Jerk
then…
2 Deadlift + 2 Hang Power Clean + 2 Shoulder to OH building to workout load
RXConditioning (22-56)
For time
1 mile run (split anyway between the 2)
________
5 Deadlift
5 Hang power clean
5 Shoulder to overhead
30 rounds
_______
1 mile run (split anyway between the 2)
95/65lb.
Goal: Sub 30:00
Cap: 34:00
Intermediate: 75/55lb.
Baseline: 35/15lb., ½ mile run or bike substitute around 8 minutes.
(56-60)
1:00 Calf Smash (each side)
(0-3)
Today we attack another 2 person team workout. The unique part about this one is that you can break up the work prior to the run however you’d like: 100m intervals, 200m intervals, 400m intervals, but it must be done in you go, I go format. The barbell work is the same format broken down by rounds. You must complete 5-5-5 prior to tagging off to your partner to do their work. The loads should feel “light” and cyclical in order to hang with the speed and 15 round stimulus for each athlete!