5.23.2017

Workout of the Day

A. 

Bench Press

4×12

B. 

Lurong Living Challenge WOD 2

2 Minutes of Deadlifts (275/175)

1-Minute Rest

2 Minutes of Back Squats (225/145)

1-Minute Rest

2 Minutes of Shoulder to Overhead (185/115)

5.22.2017

Announcements: We will be doing “Murph” this Saturday at 9:30am. We will be closed for Memorial Day next Monday. As we are looking to pull back the reigns a bit and increase the quality of our classes you will see some changes in our schedule beginning this week and the addition of two coaches in the coming weeks. 

Workout of the Day

A. 

Pull Up Practice

B. 

“Helen”

3 Rounds For Time:

400m Run

21 KB Swings (55/35)

12 Pull Ups

5.21.2017

Workout of the Day

For Time:

10 Kettlebell Swings (55/35)

50 Walking Lunges 

10 Kettlebell Swings 

50 Dumbbell Snatches (55/35)

10 Kettlebell Swings 

50 Air Squats 

10 Kettlebell Swings 

50/40 Calories Row

10 Kettlebell Swings 

50 Box Step Overs (24/20)

10 Kettlebell Swings 

5.20.2017

Workout of the Day

In Teams of Two

10 to 1 EACH

Alternating Sprints

Shoulder to Overhead (115/75)

Ring Dips

Power Cleans (115/75)

5.19.2017

Workout of the Day

A.
Back Squat

1×3 @ 80-85%

1×2 @ 85-90%

1×1 @90-95%

1×3 @85-90%

1×1 @90-95%

B. 

10 min AMRAP

5 Burpee Pull Ups

10 Kettlebell Swings (55/35)

20 Wallballs (20/14)

5.17.2017

*We are really ramping up the conditioning for Murph and because Summer. Hang in there!

Workout of the Day

For Time:

800 Meter Run

20 Deadlifts (225/155)

30 Chest to Bar Pull Ups

40 Burpees

50 Box Jump Overs (24/20)

40 Burpees

30 Chest to Bar Pull Ups

20 Deadlifts (225/155)

800 Meter Run

5.16.2017

Workout of the Day

A. 

Not For Time

1.5 Mile Run

*We are just looking to get the volume in today. Don’t worry too much about time. Find a pace you can keep. 

B. 

Lurong Living Challenge WOD 1

5 Minute AMRAP

10 Power Snatches (95/65)

10 Box Jumps (24/20)

-Rest for 2 Minutes-

5 Minute AMRAP

10 Overhead Squats (95/65)

10 Box Jumps (24/20)

5.15.2017

The Challenge starts TODAY! Be sure to get on track with your diet and get your measurements done by May 24th. If you have any questions please see me. 

Workout of the Day

A. 

3 min AMRAP

Pull Ups

B. 

For Time: 

400m Run

25 Burpees

400m Run

25 Wallballs (20/14)

400m Run

25/20 Calorie Row

400m Run

50 KB Swings (55/35)

 

5.14.2017

*Remember to sign up for the challenge online TODAY! challengeseries.lurongliving.com

Happy Mother’s Day!

Workout of the Day

In Teams of Two

2 Rounds For Time

500m Row / Overhead Plate Hold

50 Toes to Bar / Pull Up Hold

50 Air Squats / Squat Hold with Wallball

50 Power Cleans (115/75) / Overhead Wallball Hold

50 Front Squats (115/75) / Goblet Hold

50 Burpees / FLR Hold

50 Push Ups / Plank on Elbow