February 08, 2017 Wednesday


February 07, 2017 Tuesday

Warm Up

6:00 EMOM Alternate through: 15 arch to hollow swings 15 ring rows 15 air squats Barbell skill: 5 x Power Cleans Core: Weighted plank - 20s/10s rest x 6 (3:00)

20:00

Lurong Week 4 - L3

12:00 cap Open: 185/125 Masters: 155/105 Masters+: 135/95 - pull ups instead of C2B Cleans can be squat or power clean

Lurong Week 4 - L2

12:00 cap Open - 135/95 Masters - 115/80 Masters+ - 95/65

Lurong Week 4 - L1

12:00 cap Open - 65/45 Masters/Masters+ - 45/35


February 06, 2017 Monday


February 04, 2017 Saturday

Super Duper Saturday Sweatfest

Partner WOD Both run, split reps Solo: do 1/2 reps Beginner: 400m run, scale weight

Warm Up

5:00 cap 200m run 10 ring rows 10 push up to down dog 10 runner's lunge (Spidermans) 10 wall facing squats 10 PVC pass thrus Barbell (with coach) 5 Curtis Ps with empty barbell


February 03, 2017 Friday


February 02, 2017 Thursday


February 01, 2017 Wednesday

PR Day (We promise)

You will pick 2 Barbell movements and 2 Cardio/bodweight movements from the all star board. You have the entire class period to perform all 4.


January 31, 2017 Tuesday

Warm Up

EMOM 6:00 Alternate: 5 Burpees 10 Goblet squats 15 American KBS (light-medium weight) Core: Alternate Rockys and Mountain Climbers 30s each X 2 Barbell: Pause front squats x 5 - hold for 5s in the hole, focus on keeping core tight, elbows up Mobility: Tricep smash on bar Calf/ankle smash using KB or bar

Lurong Week 3 "New Year Test 2.0"

All age divisions use the same weights. L3: 155/115 L2: 95/65 L1: 65/35


January 30, 2017 Monday

Warm Up

6:00 200m run --then-- AMRAP in remaining time: 6 push ups with rotation to side plank (alternate sides) 6 Spidermans 6 PVC pass thrus 6 PVC OHS Core: Alternate hollow hold & supermans 30s each x 2 Barbell (coach led): 5 x Back Squat+Snatch Balance+ OHS

Bar MUST come from the ground


January 28, 2017 Saturday

Warm Up

AMRAP 6:00 5 jumping pull ups 10 alternating front lunges 15 air squats

Filling in the Gaps

Partner WOD Switch as needed during XPO pushes Split up reps for pull ups, walking lunges and T2B Both run Solo: 3 sled drags, 1/2 reps, run 800m


January 27, 2017 Friday

Warm Up

EMOM 6:00 20 Double Unders/Double Under attempts 10 Squat Jumps

Lurong Week 2 Karen Meets Annie L3

As written for Open and Masters Masters+ Wall ball weights are 14/10 17 minute time cap

Lurong Week 2 Karen Meets Annie L2

Open & Masters as written Masters+ wall ball target is 9' 17:00 time cap

Lurong Week 2 Karen Meets Annie L1

Open & Masters as written Masters+ Wall ball target 8' 17:00 time cap


January 26, 2017 Thursday

Dat pump


January 25, 2017 Wednesday