Wednesday, 11-08-2017
Strength. Push or bench press 5 x 8 @ 60% Conditioning. 4 rounds with each round being a 3-minute amrap 6 deadlifts 6 hang power cleans 6 front rack alternating lunges Rest 2 minutes between each round L1 95/65 L2 115 / 75 L3 135 / 85
Tuesday, 11-07-2017
Group Warm Up. Conditioning. Teams of 2 For time: 60 Calorie row 50 Ball slams 40 Dumbbell push press 35 +/ 20+ 30 Toes to bar 20 Man makers 35+ / 20+ 15 Tire flips 5 Rope climbs
Friday, 11-03-2017
Strength. Work up to a heavy 2 rep split jerk from the rack 2-2-2-2-2-2 Conditioning. 10 RFT 15 air squats 20 DUs 1 squat clean and jerk @ 90-100% of heaviest weight from split jerks above
Wednesday, 11-01-2017
Strength Front Squat 3-3-3-3-3 Conditioning For time: 40 burpees 40 thrusters 75/55 400 m run Cash Out 200M Plate Pinch Carry
Tuesday, 10-31-2017
Group Warm Up Conditioning 33 minute EMOM: 8 shoulder to over head 135/95 8 weighted box step overs DBs 50/30 18/14 calorie row L1: 95/65, 30/10, 12/10 L2: 115/80, 40/20, 15/12 L3: 135/95, 50/30, 18/14 Cash Out: Ab superset 3 Rounds 1 Min Weighted Planks 1 Min Wall Sits
Friday, 10-27-2017
Strength — Superset (Deadlift & Barbell Bent Over Row) Work up to 65-70% 4 x 7 @ 65-70% Conditioning — Lurong WoD Raising the Bar Retest. AMRAP 9 8 Lateral Bar Hop Burpees 7 Cleans 135/95 6 Front Rack Lunges 5 S2OH L1: 65/45, Front squats L2: 95/55 L3: 135/95 Cash Out — Shoulder Stability […]
Thursday, 10-26-2017
Warm Up — Skill (Breathing during wall ball / thruster) Barbell Warm-up Conditioning — 4 Round Interval 3 Minute Sprint 200m Run 15 Wall Balls Max Rep Snatch Grip or Regular Grip Deadlift L1 — 135 / 95 L2 — 155 / 105 L3 — 185 / 125 3 Minute Rest 3 Minute Sprint 200m […]
Wednesday, 10-25-2017
Strength — Superset (Strict Press & Strict Pull Ups) Work up to 65-70% 4 x 7 @ 65-70% Conditioning — 21-15-9 Double Under Box Jump L1 — 20 / 16 L2 — 24 / 20 L3 — 30 / 24 S2OH L1 — 95 / 65 L2 — 115 / 80 L3 — 135 / […]
Tuesday, 10-24-2017
Group Warm Up 2 Rounds 200m Run or Row 5 Of each movement Not rope climbs Conditioning — Inverted Pyramid (Teams of 2) 100 — Sit Ups 90 — Ball Slams @ 20/15 80 — 4 : 1 Flutter Kicks 70 — Cauldron @ 25 / 10 6 — Rope Climbs 1000m Run or Row […]
Friday, 10-20-2017
Lurong Challenge WOD. Nimble Sasquatch AMRAP 14 2 Squat Clean and Jerk 165/115 1 Ring Muscle Up 4 Squat Clean and Jerk 2 Ring MU 6 Squat Clean and Jerk 3 Ring MU 8 Squat Clean and Jerk 4Ring MU 10 Squat Clean and Jerk 5 Ring MU L1: Power Clean and Jerk 65/45, Ring […]
