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 08-21-14

Performance:
9 Min Emom of:
3 Hang Power Snatches, build up to moderate weight

Note: don’t rush you repetitions. Advanced fitness athletes, see the performance strength portion and notes.
+
Workout:
15 min amrap of:
3 Rounds of:

3 DB or BB Strict Presses @ 1111
3 Perfect Ring Rows @ 1111
300 M Recovery Run after every 3 rounds

Note: even if you’re an advanced fitness athlete and can perform kipping handstand push ups and pull ups, today is about absolute strength and NOT about gymnastics skills or high volume upper body pushing/pulling muscle contractions. Do what you can today and live to fight another day. However, if you can perform 1 or 2 strict HSPUs and/or Pull Ups, that’s totally acceptable.

Scoring: post your total number of rounds plus reps.

Fitness Program Description

Performance

Thursday 08-21-14

Performance:
9 Min Emom of:
3 Power Snatches, build up to 67-72% of your 1RM

Note: don’t rush you repetitions. In fact, feel free to cut the reps down as needed in order to maintain your technique.
+
Workout:
15 min amrap of:
3 Rounds of:

3 Strict HSPUs
3 Strict Pull Ups
300 M Recovery Run after every 3 rounds

Note: If you start to fail, try to manage your rest or cut down the number of reps instead of kipping. Another option is, do as many strict reps as possible and then default to kipping midway through the workout. However, ask your coach what they recommend instead.

Scoring: post your total number of rounds plus reps.

Performance Program Description

Competitor WOD

Thursday 08-21-14

Competitors:
Workout:
A. 10 min emom of 3 Unborken Hang Squat Cleans
- Pull from below the knee @ 185/125-225/155
B. Unbroken Wall facing Shoulder Taps, 3 X amrap, rest 2
C. Tempo Ring Dips, 5 X amrap @ 2222, rest 2
- Externally rotate your hands at the top of each rep
- Once you “lock out” in support.

Note: If this tempo is too aggressive, then try a tempo of 1111.
+
Workout:
5 Rounds of:

400 Meter Run
20 Alt Front Rack BB Walking Lunges 135/95#
10 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

Sunday 08-17-14

NO CLASS TODAY…..


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!!!!