WOD – Tue, Dec 30
LCF Annual New Year Throwdown
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.
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.
Intent
Warm Up
General Warm Up (5-10)
2 rounds:
:30 Bike
5 Inchworm
10 Scorpion
Specific Warm Up (10-26)
Air Squat:
5 Squat Therapy (:03 lower, pause in bottom)
5-5-5 Squat (wide, narrow, normal stance)
Pushup:
5 Tempo Pushup (:03 lower, :03 bottom)
5 Normal Pushup
Hang Power Clean:
5 Jump and Shrug
5 Elbows High and Outside
5 Muscle Clean
5 High Hang Power Clean (in pockets)
5 Hang Power Clean (above knee)
Then…
Build to starting strength load
Hang Power Clean (Weight)
(26-35)
Every 1:30 x 6
5/5/4/4/3/3 Hang Power Clean
*building in load as we go to a heavy 3.
Conditioning (AMRAP – Rounds and Reps)
RXConditioning (38-57)
3:00 on/ 1:00 off x 5 sets
3 Hang power clean (135/95lb.)
6 Push up
9 Air squat
Intermediate: 95/65lb.
Baseline: 55/35lb. , kneeling push up, squat to ball
Cool Down
(58-60)
1:00 Couch Stretch (each side)
(0-5)
Today we start by building into some heavy hang power cleans. We hit some maxes yesterday so don’t expect the body to feel super “fresh” however this is a movement pattern and stimulus very different than the 3 slow strength movements we tested yesterday. The goal is to move well, and add load as we go to finish with a heavy but still high quality set of 3 hang power cleans. In today’s workout, we visit a scheme and time domain very very close to a benchmark workout called “The Chief”! It is a notable favorite and very unassuming, until you settle into the second block of 3:00 after only 1:00 rest and realize what is in store. The goal is to be steadily moving each interval, select a weight that allows for moving it well even when you are tired. If you do this right, the push ups almost become more of the limiter than the barbell and air squats.