Monday 190909

Dynamic Warm Up- Mobility Prepare for… A: Strength: Front Squat 1 x 5 @ 60% 1 x 5 @ 75% 1 x 5 @ 70% 1 x 5 @ 70%  B.WOD 9 rounds for time of: 6 Toes-to-rings (try and maintain a false grip) 3 Ring Muscle-ups  Modified 9 rounds for time of: 3 Hanging Knee […]

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Thursday 190905

Dynamic Warm Up- Mobility Prepare for… A: WOD: For Time.. 75 Double Unders 75 Back Squats, 45/35 lbs 75 AbMat Sit-ups 75 Double Unders 75 Burpees 75 Push Press, 45/35 lbs 75 Double Unders B. ROM WOD: Lacrosse Ball Foot Mobility Standing Forward Fold Lacrosse Ball Glute Smash Double Pigeon Lacrosse Ball Shoulder Smash Child’s […]

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Wednesday 190904

Reminder: If you going to do the LCF Craft night, you will need to order your craft no later than 9/13. There are limited spots so get signed up sooner than later. The website is https://crafts2youhomeparties.com/ Dynamic Warm Up- Mobility Prepare for… A: WOD EMOM for 30 minutes Even minute 1 Squat Snatch, pick load […]

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Friday 190830

Mark you calendars for LETRONO Craft Night out. Wednesday September 25th starting at 5:30 (you can come anytime after 5:30p as long as your craft is done by closing time). You pre-order your craft you want to do on crafts2youhomeparties.com and be sure to list Letrono as the party you are attending. You will find […]

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Thursday 190829

Monday Labor Day – 7a and 9a classes only.  Dynamic Warm Up- Mobility Prepare for… A: WOD 3 rounds for time of: Dumbbell Farmers Carry, 50/35 lbs, 300’ (Two 50’s or 35’s in each hand) 7 Strict Handstand Push-ups 7 Deadlifts, 70% 1RM B. ROM WOD: Low Dragon Eagle in Saddle Tactical Frog Seal/Sphinx Twisted […]

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Wednesday 190828

Monday Labor Day – 7a and 9a classes only.  Dynamic Warm Up- Mobility Prepare for… A: WOD 6 rounds, for time, of: Bike Calories 10/7 5 Power Snatches, 95/65 lbs 3 Strict Pull-ups  Bike Calories 10/7 Rest 3 mins B. Strength: Back Squat 1 x 10 @ 60% 1 x 8 @ 65% 1 x […]

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Tuesday 190827

Dynamic Warm Up- Mobility Prepare for… A: WOD For time complete: 50 Double Unders 25 Back Squats, 95/65 lbs 50 AbMat Sit-ups 25 Bar Facing Burpees 50 Double Unders 25 Push Press, 95/65 lbs 50 Double Unders 25 Thruster, 95/65 lbs 50 Double Unders 25 Handstand Push-ups 50 Double Unders  Accessory Work & Cool down: […]

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Monday 190826

Dynamic Warm Up- Mobility Prepare for… A: Strength: Back Squat 1 x 10 @ 60% 1 x 8 @ 70% 1 x 6 @ 75% 1 x 4 @ 80%  B: WOD For time: Run, 400 m 21 Bar Facing Burpees Run, 400 m 15 Bar Facing Burpees Run, 400 m 9 Bar Facing Burpees    […]

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Friday 190823

Dynamic Warm Up- Mobility Prepare for… A: WOD:  25 min 4 rounds for time of: 400 m Run 9 GHD Sit-ups 9 Strict roll through Knees-to-elbows 9 Strict Pull-ups Scaleability: Replace each 400 m of running with 1200 m on the Assault Bike, 500 m on the Concept 2 Rower. Rest 3 min then; Each […]

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Thursday 190822

Dynamic Warm Up- Mobility Prepare for… A: WOD 12 rounds for time of: 9 Wall Balls, 20/14 lbs 1 Squat Clean & Jerk (Split or Push Jerk), pick load.  Clean & Jerk- 75-85% 1RM ROMWOD Twisted Cross https://youtu.be/DtIMgieE3hY Single Leg Stretch https://youtu.be/H8UCr4paLZU Thigh stretch w/ band https://youtu.be/hsBFs7W_p1c  Single Leg stretch other side Thigh stretch w/ […]

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