The LuRong Summertime Challenge workouts will be posted as the regular workout of the day every Tuesday until the end of the challenge. Each Monday evening, we'll set up a table with updated scorecards, measuring tape, and detailed instructions for the following day. Please review the workout videos and standards in advance to help things move along. Have fun and celebrate every victory along the way!


Monday 05-23-16

A: Back Squat Waves 3-2-1, 3-2-1 @40X1, Rest 2 min b/w
– build from wave to wave, build heavy for last single

B: 0 – 5:00 Minutes Complete
40 TTB/Hanging Knee Raises
– Every time you break 5 burpees to target
– Rest remainder of time
C: 5:00 – 20:00 Minutes EMOM:
min 5: 7 Single Arm KB Russian Swings @tough# each arm
min 6: 5 Single Arm KB Rack(Front) squats @tough# each arm
min 7: 12 Box Jump Overs @20/16

Score: Total time for ttb/hanging knee raises

Conditioning Program Description


Tuesday 05-24-16

Warm Up:
Coaches Choice
Every 3 Mins for 15 Mins:

2 Thrusters + 3 Push Press @ 41X4, rest as needed
Рthere’s no temp on the thrusters, just the press
– off the ground or rack, no preference
Lurong Workout:
12 Min Time Cap of:

21-15-9-6-3 of:
Wall Balls
Power Snatches

Note: non-lurong athletes, feel free to sub out Wall Balls for 250 M Run or 42 DUs every round.

L3: 20/14, 95/65 (to reg targets)
L2: 14/8, 75/55 (to reg targets)
L1: 14/8, 45/35 (to 9/8 foort targets)

Double Arm DB Kick Backs, 3 X 8-10, rest 60 secs b/n sets

Scoring: Every uncompleted REP counts as a 1-second penalty. The prescribed weights and movements are the same for all divisions.

Symmetry Program Description