This Labor Day Monday, September 1st we'll be running only two classes: 8:00 am & 9:00 am. Expect something long and come hydrated!
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

Tuesday 09-02-14

Strength & Skill:
8 Min EMOM of:
2 Hang Power Snatches, build up with technique, don’t rush

Note: Use this time as practice your 2nd position (above knees) and work on being explosive as you reach “triple extension.”
+
Workout @ 85%:
4 Rounds of:

200 Meter Run
10 Burpees or 10 Pull Ups
10 Kettle Bell Swings
10 Rebounding Box Jumps

Rest/Scoring: Rest 2 minutes in between rounds. Deduct 6 minutes from for finish time.

Note: There rounds are meant to be consistently hard, but not an all out effort (sub-maximal). We’re just not there in our training right now.

Fitness Program Description

Performance

Wednesday 09-03-14

Strength & Skill:
8 Min EMOM of:
2 Power Snatches, build quickly to 70-75% of 1rm

Note: These may or may not be touch and go depending on your technique. be precise and don’t exceed 75% of your most recent 1 rep max power snatch. If you do not your know your max power snatch, use 51% of your 1 rep max Back Squat as your base line. (example: 315 BS X .51 = 160 lbs) (now take 160 lbs X .75 = 120 lbs for your emom weight).
+
Workout @ 85%:
4 Rounds of:

200 Meter Run
10 CTB Pull Ups
10 Kettlebell Swings 70/53
30 “Unbroken” Double Unders

Rest/Scoring: Rest 2 minutes in between rounds. Deduct 6 minutes from for finish time.

Note: There rounds are meant to be consistently hard, but not an all out effort (sub-maximal). We’re just not there in our training right now.

Performance Program Description

Competitor WOD

Tuesday 09-02-14

Competitors:
A. Squat Cleans, 10 singles @ 83%, rest 2 mins
B. Front Rack Barbell Walking Lunges, 5 X 20 @ 135/95, rest 2:30 mins
+
15 Min Amrap of:
5 Supinated L-Pull-Ups- perfect reps
5 Strict HSPUs

Note: Today is a build off of last Monday. Make sure you review your notes prior.

Competitor Program Description

Competitors submit your results/times HERE.


Teens WOD

Thursday 08-28-14

SKILL WORK: hang Power Snatches

WOD: 3 Rounds
400m Run
Burpees
Hang Power Snatches
Air Squats

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Masters WOD

Sunday 08-31-14

Workout:
Tabata KB Lunges (Advanced – Side Lunges)

4 Mins of Active Rest – Slow 400 M Run

Tabata KB Single Arm Swings – Alternating R-L Each Set (20 secs R – 20 secs L)

4 Mins of Active Rest – Slow 400 M Run

Tabata KB Russian Twists

4 Mins of Active Rest – Slow 400 M Run

Tabata KB Snatches – Alternating R-L Each Set (20 secs R – 20 secs L)


Kids WOD

Tuesday 08-26-14

No Kids class on August 26th & 28th. Classes will resume Tuesday September 2nd.