Thursday June 1 2017

-Warm Up-

 

3 rounds

 

7 boot straps

6 weighted goblet squats

Banded X-Walk down/back

4 lateral step ups

 

-Strength-

 

Back Squat

 

*Suggested jumps

*Not mandatory but also not a bad idea

 

5 @ 55%

5 @ 65%

3 @ 70%

3 @ 75%

1 @ 80 %

1 @ 85 %

1 @ 90+

1 @ 90+

 

 

-WOD-

 

Lurong WOD #3

 

"Endless Summer"

AmRaP 10

3 Thrusters

3 bar facing burpees

30 doubles  

Thrusters/Burpees go up by 3 each round  

Continue Reading Thursday June 1 2017

Wednesday May 31 2017

-Warm Up-

 

4 rounds

8 1 arm high pulls

8 alternating Kossacks

8 sumo deadlift high pulls

8 alternating groiners 

 

 

-Strength-

 

Pause Snatch DL + Pause at power position + squat snatch (no extra dip drive)

 

1-1-1-1-1-1-1

 

-WOD-

 

 

For Time: 7 minute cap

 

15 power snatches

15 squat snatches

Continue Reading Wednesday May 31 2017

Tuesday May 30 2017

-Warm Up-

 

3 rounds

 

100m row

10 shoulder openers

8 scorpion stretches

:20 DB shoulder stretch

 

-Strength-

 

Good Mornings

4-4-4-4-4-4

 

Reverse Hypers

8-8-8-8-8-8

 

 

 

-WOD-

 

16 minutes : 

Alternate Rounds with a partner

250m row

8 hang cleans

6 shoulder to overhead

Continue Reading Tuesday May 30 2017

Sunday May 28 2017


-Warm Up-

 

2 rounds

 

200m run

Duck Walk Down

Inchworm Back

10 Cossack squats

10 bottom half burpees

 

-Strength-

 

4 rounds for quality

 

6 KB high pulls w/ 3 second negative

6 single arm waiters lunges w/ KB

8 strict T2B or straight leg raises

12 single leg KB deadlifts

 

Building in weight but not for max load for quality

 

 

-WOD-

 

EMOTM 12

 

Minute 1 : 40 double unders

Minute 2 : Max Slam ball over shoulder

Continue Reading Sunday May 28 2017

Friday May 26 2017

-Warm Up-

 

3 rounds

 

:20 HS hold

10 thoracic squat openers

:20 second supinated hang

5 tall cleans empty barbell

:20 table top

 

 

-Strength-

 

Work up to heavy complex of :

 

1 Clean + 2 Front Squats

 

-WOD-

 

3 RFT

 

15 Bar facing burpee bar hops

15 Front Squat

Continue Reading Friday May 26 2017

Thursday May 25 2017

  -Warm Up-

3 rounds

10 sh openers

5 Kb high pulls

10 cossack squats total

5 burpees

5 jump squats

-Strength-

1 1/2 strict press

*full press from shoulder come down to eye level and then press to lockout

3-3-3-3-3

-WOD-

Time cap: 11 minutes

50 ring rows

20 hand release push-ups

10 clean and jerks

20 hand release push ups

50 ring rows

Continue Reading Thursday May 25 2017

Wednesday May 24 2017

  -Warm Up-

5 minute cardio bike/row/run

Then 1 round

20 monster walks

10 inchworms

10 sit-ups

10 push-ups

20 lunges with twist

-Strength-

Work up to a 3RM deadlift

Super Set:

10 KBS 53/35

3 Deadlifts

1:00 minute plank or Max plank in 1 min

-WOD-

AmRaP 8

40 doubles

12 T2B

6 Deadlifts

Continue Reading Wednesday May 24 2017

Tuesday May 23 2017

-Strength-

In 22 minutes work up to a heavy weight for the day of the following :

1 Power Snatch + 1 Hang Snatch + 1 OHS

-WOD-

AmRaP 20

25 wall balls

15 burpees

1 -200m farmers carry

Continue Reading Tuesday May 23 2017

Monday May 22 2017

 -Warm Up-

 

2-3 rounds

 

Inchworms down and back

3 KB press + OH lunge

8 bootstraps

Banded x-walk down and back

 

 

-WOD-

 

 

Lurong Total

 

AmRaP 8

 

2 min max deadlift

 

1 minutes rest

 

2 minute max back squat

 

1 minute rest

 

2 minute shoulder to overhead 

 

 

-Strength-

 

 

 

Back Squat

 

10-10-10-10 @ 55%

Continue Reading Monday May 22 2017