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 (5-10)
2 rounds:
1:00 Jump Rope
10 Banded Pass Through
20 Banded Pull Aparts
Specific Warm Up (10-24)
Wall Walk:
5 Pushups
1 Wall Walk (or scale)
Deadlift:
5 Hips to Above Knee (pause above knee to look at positions)
5 Hips to Below Knee (pause below knee to look at positions)
5 Hips to Midshin (full deadlift)
Thruster:
5 Strict Press
5 Front Squat
5 Pausing Thruster (pause in bottom of each squat before going into thruster)
5 Thruster (Pause at top, say go and do another rep pausing overhead once again. Focus on timing so bar doesn’t crash on them)
then…
2-3 Deadlift +2-3 Thruster building to starting weight
RXConditioning (24-56)
32:00 EMOM (8 rounds)
- 6 Wall Walk
- 5 Thruster
- 5 Deadlift
- Rest
Intermediate: Reduce load/ volume of WW.
Baseline: Reduce load/ volume of WW.
*Record Thruster and Deadlift weights in notes.
(58-60)
1:00 Banded Crossbody Shoulder Stretch (each side):
*Can also bend over more to get more t spine as well
5:00 Mobility:
- 10 Cat/Cow
-
5 World’s Greatest Stretch per side
- 10 Banded Pass-Throughs
2 rounds
20:00 Continuous Flow:
3–4 Rounds:
- 10 Air Squats
- 10 Ring Rows
- 10 Light KB Deadlifts
- 10/7 Cal Bike or Row
- 20 Alternating V ups
- 10 Lateral bridge rotations (each side)
5:00 Walk easy
(0-5)
Today we put all the holiday calories to use. This is very much a large load moving kind of day. Yes you will breathe hard, but it will predominantly reflect all of the “bracing” needed to move the large loads you put onto the barbell. The suggestion today is to share a barbell with a friend, load up 2 different bars, one for thrusters and one for deadlifts and challenge yourself for 8 sets. On the wall walk, be mindful of the pace it will demand in order to make all 6 reps in 1 minutes, simple math helps you know that is 1 walk every :10, if you can’t make that happen, scale accordingly. Coming off the 1:00 rest it should allow for the some often limited by upper body strength to be able to reload and keep the speed up and down the wall. Today is a long strength based grind.