6.16.2017

Workout of the Day

A.

Back Squat 

8×2-3 @30X1

B. 

6 min AMRAP

3 Thrusters (135/95)

6 Pull Ups

12 Kettlebell Swings (55/35)

6.15.2017

Workout of the Day

A.

Lurong Challenge Retest

5 min AMRAP

10 Power Snatch (95/65)

10 Box Jumps (24/20)

Rest 2 min

5 min AMRAP

10 Overhead Squats (95/65)

10 Box Jumps (24/20)

B. 

1 mile Run Time Trial

6.14.2017

*We toned it down yesterday. Time to crank it back up!

Workout of the Day

For Time:

100 Burpees

100 Hang Power Cleans (95/65)

100 Walking Lunges

100 Sit Ups

6.12.2017

Happy Birthday Emily!

Workout of the Day

A. 

Handstand Hold

4 x 1:00

B. 

4 Rounds For Time

30 Push Ups

20 Front Squats (115/75)

20 Push Press (115/75)

30 Sit Ups

6.11.2017

Workout of the Day

In Teams of Two

10 Rounds For Time

1 Thrusters (185/125)

3 Muscle Ups

10/8 Cal Row 

10 DB Snatches (50/35)

10 Toes to Bar

6.10.2017

Workout of the Day

In Teams of Two, For Time:

100 Pull Ups

400m Farmer’s Carry

100 Wallballs (20/14)

400m Farmer’s Carry

100 Burpee Box Jumps (24/20)

400m Farmer’s Carry

6.9.2017

Workout of the Day

A.

Four Sets

20 Dumbbell Walking Lunges

Rest 45 seconds

10-15 Single Arm Dumbbell Row

-Rest 45 seconds-

45 Second Plank

-Rest 45 seconds-

B. 

10 min AMRAP

10 SDLHP (95/65)

10 Strict HSPU

6.8.2017

Workout of the Day

A. 

Four Sets

8-10 Strict Press

-Rest 45 seconds-

30-45 Second Flutter Kicks

-Rest 45 seconds-

50ft Bottom’s Up Kettlebell Carry

-Rest 45 seconds-

B. 

Lurong Challenge WOD

12 min AMRAP

30 Calorie Row

2 Rounds of Cindy

6.7.2017

*Lurong Living Challengers we will be doing this week’s workout tomorrow 6/8 

Workout of the Day

A.

Four Sets

4-6 Deadlift @30X1

Rest 20 seconds

Max Ring Push Ups

B.

Four Rounds For Time

400m Run

20 Wallballs (20/14)