Lakshya Strength and Conditioning

TUESDAY 311023

SKILL
Push press
Hang power clean
Turkish get up

Workout
12 minutes (30 secs on/30 secs off)
For Max reps
Odd minute: Hang power cleans
Even minute: Push press
♀️35kgs ♂️50kgs

Bulletproof
8 minutes
1 Pause Turkish get up every 60 secs.
(Hold each position for 3 secs)

MONDAY 301023

Workout
10 Rounds for time
60 Meter farmer walk
10 Burpees
♀️15kg Db/16kgKb
♂️ 22.5kg Db/ 24 kg Kb
Report time to comments.

Bulletproof
30 ATG Split squats

SATURDAY 282023

SKILL: Deadlifts

WORKOUT
Not for Time
10-9-8-7-6-5-4-3-2-1 Reps of
Deadlifts ♀️70 ♂️100kgs
Double dumbbell front squats ♀️15kgs ♂️22.5kgs
*15 Burpees if you break any set

WEDNESDAY 251023

SKILL: Handstand push up

WORKOUT

“LSC CLASSICS”

8 min AMRAP
3 Strict pull ups
30 double unders

Rest 4 Minutes

8 min AMRAP
3 Strict handstand push ups
30 double unders

Report total rounds and reps to comments.

TUESDAY 241023

SKILL: Back Squats

WORKOUT

PART 1: Strength

Every 4 Minutes
7-7-7 Reps of
Paused Back Squats
(3 secs hold at the bottom)

Rest 5 mins

Every 4 Minutes
7-7-7 Reps of
Paused Dumbbell Z-Press
(3 secs hold at the top)

PART 2: Practice any skill for 5 mins.

MONDAY 231023

WORKOUT

Part 1: Conditioning

For Time
50 Burpees
75 Alternating Hang dumbbell sn**ches
150 Double unders
Rx:♀️15kgs ♂️22.5kgs

Report time to comments.

Part 2: Practice a skill you would like to earn or refine.

**ches

SATURDAY 201023

SKILL: Kettlebell swings

WORKOUT

TEAM OF TWO
30 MIN AMRAP
50-40-30-20-10 Reps of
American Swings 16/24kgs
Double unders
Alternating kettlebell lunges
Ab mat sit ups

WEDNESDAY 182023

SKILL: Toes to bar

Workout
Part 1: Conditioning
For time
60 toes to bar
*Starting at 00:00 perform 12 burpees every minute on the minute.
Report time to comments.

Rest 4 Mins

Part 2: Strength
8 minutes to build upto a heavy shoulder press.

MONDAY 161023

SKILL: Squat cleans

WORKOUT
Part 1
20 MIN AMRAP
10 Burpees
5 Strict pull ups
3 Squat cleans @ 80% of your 1 rep max
Report rounds and reps to comments

Part 2
5 MINS PRACTICE
SKILLS AND DRILLS

SATURDAY 141023

SKILL: Deadlift

Workout
Part 1: Conditioning
2 Rounds each effort for time.
Run 800 mts
Rest 3 minutes

Part 2:
In 15 mins
Build upto a heavy set of 5 deadlifts
Report loads to comments.

WEDNESDAY 111023

Workout
3 Rounds for max reps/distance

1 min max effort 5-10-15 yard shuttle sprints

2 mins rest

1 min max dumbbell hang power sn**ch

2 mins rest
♀️15kgs ♂️22.5kgs
Score is total reps + distance.

TUESDAY 101023

Workout
Every 4 minutes
7-7-7 Reps of
Paused front squats
(3 second pause at the bottom)
Report loads to comments.

Rest 5 mins

Every 4 minutes
7-7-7 Reps of
Paused weighted pull ups
(2 second pause at the top and bottom)
Report loads to comments

Part 2
Five minutes skill practice