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

Monday 09-01-14

Workout:
In Teams of 2, complete:

800 M Relay Run (switch at 100 Ms)
40 Dumbbell Hang Power Cleans
40 Dumbbell Front Squats
600 M Farmers Carry (switch at 100 Ms)
30 Dumbbell Push Ups Per athlete- Pronated Grip
30 Dumbbell Front Squats
400 M Relay Row (partners switch at 100 Ms)
20 Dumbbell Shoulder to Overhead
20 Dumbbell Front Squats
200 M Relay Unweighted Lunges (switch at 100 Ms)
10 Dumbbell Ground to Overhead
10 Dumbbell Front Squats

While one person is working, the other person is “resting.” Split up your reps as needed. Depending on the size class, fitness athletes have priority on the Dumbbells and Performance athletes will use Kettlebells instead. Which creates a little more instability. So if you have Oly shoes, wear them.

Here’s the 4 exciting parts to today’s workout (1) during the run and row, your resting partners must hold onto DBs any which way off the ground. On the farmers carry, your resting partners will simply be waiting (2) your dumbbells must go wherever you go and teams will be assigned a “4 X 6 Station” also know as a gym mat (3) the rowers are first come first serve. So there’s an incentive to move quickly (4) there is a 10 sec penalty for dropping the dumbbells or placing them down other than the push ups and ground to overhead (more details on this in-house). The 10 secs is added for each violation to your end time. So six drop is equal to 60 sec added to your score (28:05 + 6 penalty = 29.05).

Fitness Program Description

Performance

Monday 09-01-14

Workout:
In Teams of 2, complete:

800 M Relay Run (switch at 100 Ms)
40 Dumbbell Hang Power Cleans 55/35
40 Dumbbell Front Squats 55/35
600 M Relay Farmers Carry 55/35 (switch at 100 Ms)
30 Dumbbell Push Ups Per athlete- Pronated Grip 55/35
30 Dumbbell Front Squats 55/35
400 M Relay Row (partners switch at 100 Ms)
20 Dumbbell Shoulder to Overhead 55/35
20 Dumbbell Front Squats 55/35
200 M Relay Unweighted Lunges (switch at 100 Ms)
10 Dumbbell Ground to Overhead 55/35
10 Dumbbell Front Squats 55/35

While one person is working, the other person is “resting.” Split up your reps as needed. Depending on the size class, fitness athletes have priority on the Dumbbells and Performance athletes will use Kettlebells instead. Which creates a little more instability. So if you have Oly shoes, wear them.

Here’s the 4 exciting parts to today’s workout (1) during the run and row, your resting partners must hold onto DBs any which way off the ground. On the farmers carry, your resting partners will simply be waiting (2) your dumbbells must go wherever you go and teams will be assigned a “4 X 6 Station” also know as a gym mat (3) the rowers are first come first serve. So there’s an incentive to move quickly (4) there is a 10 sec penalty for dropping the dumbbells or placing them down other than the push ups and ground to overhead (more details on this in-house). The 10 secs is added for each violation to your end time. So six drop is equal to 60 sec added to your score (28:05 + 6 penalty = 29.05).

Performance Program Description

Competitor WOD

Sunday 08-31-14

This Saturday, feel free to play around a little with some Strongman and Gymnastics work. Here’s what I was thinking…

Workout:
A. Practice your Stone to Shoulder technique VIDEO
+
14 Min EMOM:
Min 1: 3 Heavy Stones to Shoulder
Min 2: 30 Double Unders
+
14 Min EMOM:
Min 1: 30 Meter Heavy/Fast Sled Pushes
Min 2: 30 Meter Handstand Walks (or 3 attempts)
+
Finish with some trunk Work of:
FLRs/GHDs/Strict T2B/K2E/Archer Holds/etc..

Feel free to workout outside. Drag out mats and whatever else you need. All I ask is that everything goes back where it came from.

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.