The next LuRong Living Paleo Challenge starts Sept 15th! This year, we have a real chance of winning the grand prize of a $50,000 gym makeover! Go to the LuRong Living Challenge website to register under our affiliate!

Fitness

Thursday 08-28-14

Strength & Prep:
A1. Deadlifts, spend a few minutes building up
A2. Hip and Overhead Mobility between sets/reps as needed
+
Transition Rest..
+
“Buy In”
25 Burpees
+
Workout:
10-to-1 TnG Deadlifts
10 PERFECT Walking Lunges (adv. scale up to weighted)
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“Buy Out”
25 Burpees
+
“Optional Finisher”
45 secs on/15 secs off of Prone Planks
45 secs on/15 secs off of Planks on Elbows
45 secs on/15 secs off of Side Planks- left side
45 secs on/15 secs off of Side Planks- right side
45 secs on/15 secs off of Hollow Body Holds or Rocks

Fitness Program Description

Performance

Thursday 08-28-14

Strength & Prep:
A1. Deadlifts, spend a few minutes building up
A2. Hip and Overhead Mobility between sets/reps as needed
+
Transition Rest..
+
“Buy In”
100 Double Unders
+
Workout @ 90-95%:
10-to-1 Deadlifts 155/105-225/155
10 OH Plated Lunges after every round 45/25
+
“Buy Out”
100 Double Unders

Note: I’ve given you a much larger weight range today. Feel it out and choose the weight that best fits you for a touch and go scenario…no egos.
+
“Optional Finisher”
45 secs on/15 secs off of Prone Planks
45 secs on/15 secs off of Planks on Elbows
45 secs on/15 secs off of Side Planks- left side
45 secs on/15 secs off of Side Planks- right side
45 secs on/15 secs off of Hollow Body Holds or Rocks

Performance Program Description

Competitor WOD

Thursday 08-28-14

Workout:
Warm Up/Mobility Wod:
3-5 Rounds Easy:

1 min of Z1 (Row 250 or Run 200 ms)
1 min of PVC Work (ohs, snatch balance, hs snatches, etc..)
1 min of Int/Ext KB Rots and 1/2 Get Ups (mix up)
1 min of Truck Work (Hollow Body Holds and Archer Holds)
+
Strength/Skill:
A. 10 Min EMOM of 3 HSS, below knee @ moderate
B. Unbroken Wall facing Shoulder Taps, 3 X AMRAP, rest 2
C. Unbroken FLR on rings in ext rotation, 4 X AMSAP, rest 2
+
3 Rounds for time:
500 Meter Row
21 KB Swings 70/53
12 Muscle Ups

Competitor Program Description

Competitors submit your results/times HERE.


Teens WOD

Thursday 08-21-14

SKILL WORK: 6 X 6 DB Snatches

WOD: Descending Ladder of
DB Snatches and Abmat Situps

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Masters WOD

Wednesday 08-27-14

Masters at 8:00 am


Kids WOD

Thursday 08-21-14

WARMUP: Run > Bear Crawl > 5 Pushups > Frankenstein Walks > Hopscotch > Tarzan Swing

SKILL WORK: Using an Angry Gorilla Back when picking up heavy objects

PARTNER WOD: In teams of 2 or 3 you and your teammates take turns doing 5 reps each at each station. Your team will stay at each station for 2 minutes before switching to the next station.
Box Jumps
Kettlebell Swings
Wall Balls
Tire Flips
Sprints

GAME!!!!