Lakeview Training:
9a, 10a, 11a – KB WODs
12p – Athletes Yoga
1p to 3p – Open Gym for all CFD LV and LFD LS athletes
Lincoln Square Training:
9a – KB WODs
A) Strength – 15 Min
KB Floor Press 5 x 5
+
Death March – 40 ft (after each set of KB Floor Press)
*Add weight as needed, should be heavy with perfect form.
B) Conditioning – 15 Min AMRAP
3 Single Arm Russian Swings – right
3 Snatch Lunges – right
3 Front Rack Squats – right
3 Single Arm Russian Swings – left
3 Snatch Lunges – left
3 Front Rack Squats – left
*RX = 55/35
Perform each round with your right side, then the left side. Then start over and increase the weight by 3 reps.
Rep Count: 3,3 / 6,6 / 9,9 / 12,12 and so on. Continue up the ladder for 15 Minutes.
C) 8 Min AB-AMRAP
15 MB Walking V-ups
30 MB Twists
60s Plank (any style)
