LRFF Workout of the Day

Skill-work:  3 Rounds  12 each  Barbell or Heavy DB  Weighted Step Ups  50 Ft Death March DB or KB  20 Barbell Good mornings  Conditioning:6 Rounds  For Reps  30 secs Ring…

8:30 am only Conditioning: “12 Days of Xmas” 1-100 m run 2-  Front Rack Barbell Lunges (per leg) 3- thrusters (75/55) 4- hang power cleans 5- deadlifts 6- over the…

Skill-work: 10 X 100M Sprints on The Minute  Conditioning:  As Many Rounds In 15 Minutes:  2 Wall Walks or MOD 5 x Box Walks 10 Box Jump Overs (24”,20”) 20…

For time: DECK OF CARDS Hearts - air squats Diamonds - push ups Clubs - box jumps Spades - ring rows Jack - 25 sit ups  Queen - 200 m…

Skill-work 4 Rounds  Build to Heavy Complex 3 Push Press 3 Push Jerk + 3 Split Jerk  All Without Setting Bar Down  Conditioning:  AMRAP 15 Min 100 M Farmers Carry …