BLOG

  • 09192014

    1) 5xME Strict pull ups (if you do less than 6 use a band or a  higher resistance band)

    2) for time

    400m run

    21 KB Swings Russian 70/53

    9 v-ups

    800m Run 

    15 KB Swings

    15 v-ups

    400m Run

    9 KB swings

    21 v-ups

    3) 5x10 AB wheel


  • 09182014

    1) 5x1 Press cluster(push press, push jerk, split jerk)

    2) 4 Rounds for time

    10 Deadlifts @55%

    25 Box jumps 24/20

    Rest 90 sec


  • 09172014

    1) 5x5 Snatch balance AHAP

    2) 12min AMRAP

    3 Snatch (full) 70%

    12 Barfacing burpees

    6 HSPU

    3) 3x10 Strict TTB


  • 09162014

    1) Front squat 5x5 AHAP

    2) Lurong challenge workout 1


    • 4 Minutes of Max Calorie Row
    • 1 Minute Rest
    • 3 Minutes of Chest to Bar Pull Ups
    • 1 Minute Rest
    • 2 Minutes of Back Squats
    • 1 Minute Rest
    • 1 Minute of Shoulder to Overhead


     


  • 09152014

    1) In teams of 2 complete

    200 partner med ball tosses

    150 partner med ball sit ups

    1 mile run with wall ball (switch as needed during the run)

    The ball tosses and sit ups can be broken up however the team decides

     


  • 09132014

    1) Take 15 minutes to work on handstand walks

    2) For time

    21 TTB

    21 KB thrusters

    15 TTB

    15 KB thrusters

    9 TTB

    9 KB thrusters

    3) 3 rounds of tabata planks


  • 09122014

    1) EMOM for 10 minutes perform 10 KB Clean and press AHAP (5L/5R)

    2) 6 Rnds of 

    12 KB Swings (american)

    Shuttle sprint

    3 Cleans@ 70% of your max (full)

    Rest 90 sec


  • 09112014

    1) EMOM for 10 min KB Snatches AHAP (5L/5R)

    2) 15 min AMRAP

    5 power snatches @65% of 1Rm

    10 HR push ups

    15 Double unders

    3) 3x10 ab wheel


  • 09102014

    1) Back squat 5x5 AHAP

    2) 5 Rounds for time

    10 2-for-1 wall balls

    200m run

    10 OH walking lunges with 45/25

    rest 90sec


  • 09092014

    1) In teams of two complete the following

    30 Min AMRAP

    12 Box jump overs

    9 Sit ups

    6 HSPU

    Note: Partner 1 works while the partner 2 pinch grip holds plates. If partner 2 puts plates down then partner 1 must stop wherever they are in the AMRAP until the plates are being held again. Switch out as needed.


  • 09082014

    1) 3x500m Row (rest as needed between these, give your 100% effort)

    2) "GI Jane"

    100 Burpee pull ups for time


  • 09062014

    1) 5x3 Clean and jerk AHAP (find a heavy weight to complete the five rounds but not so heavy to where you're failing reps) 20min time cap

    2) EMOM for 18minutes

    Minute 1 3 Deadlifts@65%

    Minute 2 15 Jumping lunges

    Minute 3 100m Sprint


RSS Feed