Friday 9-30-16

Strength:
10 Minutes to establish a heavy 2 RM Squat
Then…3×3 @90% of heaviest set
 
WOD:
21-15-9
Power Cleans (135/95)
Shoulder to OH
 
Rest 1:1
 
15-12-9
Power Snatches (115/75)
Bar Facing Burpees
 
L3: 115/75, 95/65
L2: 95/65, 75/55
L1: 15-12-6 (75/55/35), 9-6-3 (55/35/15)  

Thursday 9-29-16

Strength:
Every 2 minutes for 12 minutes:
2 Paused Front Squats (as heavy as possible)
 
WOD
15 min AMRAP:
10 HSPU
Row 500m
10 KB Swings (70/53)
 
L3: 5 HSPU, 53/35
L2: 3 Wall-walks, 44/26
L1: 1 WW or 10 Barbell Push-ups, 35/15

Wednesday 9-28-16

Strength:
Every 90 seconds for 12 minutes:
3 Position Clean (Ground, hang, hi-hang)
 
WOD
7 Rounds for time:
5 Ring Pull-ups
10 Toes to Rings
15 Wallballs (20/14)
 
L3: Written
L2: 10 Ring Rows, Hanging Knee Raises
L1: 5 RR, HKR, 14/10

Tuesday 9-27-16

Metcon Tuesday!

WOD 1

5 Rounds, against a 3:30 clock:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

100m Sprint

Rest is time left in round

L3: Written

L2: Jumping PU OK

L1: 75m Sprint, Jumping PU, 5 Burpees

Rest 5 minutes

5 Rounds, against a 2:30 clock:

Row 125m

10 Ring Push-ups

Row 125m

15 Squats

Row 125m

Rest is time left in round

L3: Written

L2: Push-ups

L1: Row 100m, Parallette Push-ups

Monday 9-26-16

Strength:
15 minutes to establish a heavy Push Press Double, +2 Second Hold

WOD:
Lurong Living Championship Series WOD #3
Complete all Rounds (10,9,8…3,2,1)

Hang Squat Clean Thrusters .
Bar Facing Burpees
L1: 45/35
L2: 75/55
L3: 95/65
Masters
L1: 45/35
L2: 75/55
L3: 95/65
Masters+
L1: 45/35
L2: 64/45
L3: 75/55

Sunday 9-25-16

Strength:
5 Rounds, NFT
5x Bench Press
10x Single Leg DL (each leg)
 
WOD
4 Rounds:
Max Effort HSPU
100 Double Unders
21 UB KB Snatches (each arm)
Rest 90 Seconds between efforts
 
L3: Written
L2: Pike Push-ups, 200 SU OK
L1: Parallette Push-ups, 100 SU, UB Single Arm Swings

Saturday 9-24-16

Strength:
15 minutes to establish a heavy set of 3 Paused Front Squats
 
Partner WOD
15 minutes:
Max distance and rounds:
One person running, other partner completing AMRAP:
10 Power Cleans (95/65)
15 Wallballs (30/20)

Friday 9-23-16

Strength:
12 minutes to establish a heavy 3 Position Snatch (Hi, Hang, Ground)
 
WOD
4 Minute AMRAP:
3 Shoulder to OH (185/125)
5 Bar Facing Burpees
 
Rest 2 minutes
 
4 minute AMRAP:
5 Shoulder to OH (155/105)
3 Bar Facing Burpees
 
Rest 2 Minutes
 
4 minute AMRAP:
15 Shoulder to OH (135/95)
*Max Bar Facing Burpees
 
L3: 155/105, 135/95, 115/75
L2: 115/75, 95/65, 75/55
L1: 75/55, 55/35, 45/15

Thursday 9-22-16

Strength Day
12 minutes to establish a heavy 3 Position Clean (Hi, Hang, Ground)
5 Rounds, NFT
8 Front Rack Barbell Lunges (each leg)
8 Single Arm DB Bent Over Rows
5-10 Strict Ring Pull-ups

Wednesday 9-21-16

Strength:
5×5 Push-press with 2 second pause OH
5-10 Strict PU between sets
 
WOD
For time:
Run 1600m
30 Squats (225/155)
Run 1600m
*Squats are from rack
 
L3: 185/135
L2: 135/95
L1: Varied, Run 1200m

Tuesday 9-20-16

Strength:
4×8 Squat, all sets above 65%

WOD
Lurong Challenge WOD #2

Monday 9-19-16

Metcon Monday!
WOD 1
8 Minute AMRAP:
6 Pistols
6 Hang Squat Cleans (155/105)
 
L3: 135/95
L2: Box Pistols OK, 95/65
L1: Box Pistols, 65/35 Power Cleans
 
WOD 2
5 Rounds:
Row 25/22 Calories
20 GHD SU
5 Muscle-ups
Rest 90 Seconds between rounds
 
L3: Abmat SU, 3 MU
L2: Abmat SU, 5 PU (banded OK), 5 Push-ups
L1: Abmat SU, 5 Banded PU, 5 Parallette Push-ups

Sunday 9-18-16

Strength:
6×4 Push Press, +2 second hold overhead (each rep)
 
WOD
“Helen”
3 Rounds for time:
400m Run
21 KB Swings (53/35)
12 Pull-ups
*We will be retesting this WOD in November!
 
L3: Written
L2: 44/26, Jumping PU OK
L1: 200m Run, 35/15, Jumping PU

Saturday 9-17-16

Strength:
15 minutes to establish a heavy Hang Clean Triple
 
Partner WOD
For time:
Row 500m – Partner Hold DL (225/135)
25 DL – Partner Hang
25 Renegade Rows – Partner Plank
30 DB Snatches – Partner Wall Sit
*One Partner will complete the # of reps for the movement, then the team will switch, and second person will complete the reps.

Friday 9-16-16

Strength:
15 minutes to establish a heavy set of 4 Paused Front Squats (2 seconds)
 
WOD
For time:
150 Burpees to 6” Target
*Every 2 minutes, complete 3 Thrusters (135/95)
 
L3: 95/65
L2: 75/65
L1: 100 Burpees, 1 Thruster (55/35/15)

Thursday 9-15-16

Strength:
12 minutes to establish a heavy Snatch complex (Snatch Pull, Hang Snatch, 2x OHS)
 
WOD
4 Rounds, 60 seconds at each station:
Box Jump Overs (24/20”)
Pull-ups
DB Lunges (70/50)
Calorie Row
*Rest 60 Seconds between rounds
 
L3: 50/35
L2: 20/12+ Plates, 40/25, HKR OK
L1: 20/12, 35/15, HKR

Wednesday 9-14-16

Strength:
4×7 Squat, attempt for all sets heavier than 9-6-16
 
WOD
7 Rounds for time (10 min cap):
5 Ring Dips
3 Clusters (135/95)
2 Rope Climbs
 
L3: 95/65
L2: Push-ups, 75/55, 1 RC or RC Progressions
L1: Parallette Push-ups, 55/35/15 Thrusters, RC Progressions
 

Tuesday 9-13-16

Metcon Tuesday!
WOD 1:
21-15-9
KB Swings (70/53)
T2B
*75 Double Unders after each round of T2B
 
L3: 53/35, 25/20
L2: 44/26, HNR OK, 150 SU OK
L1: 35/15, HNR, 75 SU
 
WOD 2:
18 minute AMRAP:
200m Farmers Carry (70/53)
5 Power Cleans (155/105)
10 Goblet Squats (70/53)
15 Bar Facing Burpees
 
L3: 53/35, 135/95
L2: 44/25, 95/65
L1: 35/15, 65/35, 10 BF Burpees

Monday 9-12-16

Strength:
EMOTM, 10 min:
3x Overhead Squats
 
WOD
For time:
50, 40, 30, 20, 10
Calorie Row
Rest 1:1
After final 10 calorie row,
For time:
75 Wallballs (30/20)
 
L3-2: 20/14
L1: 45, 35, 25, 15, 5 – 50 WB: 14/10

Sunday 9-11-16

September 11th Memorial WOD
Row 2001 meters
11 reps of the following:
Box Jumps (36″/24″)
Thrusters (#125/85)
Burpee Chest to Bar Pull-ups
Power Cleans (#175/120)
Handstand Push-ups
Kettlebell Swings (#70/53)
Toes to Bar
Deadlifts (#170/120)
Push Jerk (#110/75)
Row (or Run) 2001 meters

Saturday 9-10-16

Strength:
12 minutes to establish a heavy set of 5 Push Press, +2 second hold at top
*60 seconds after final heavy set of 5, drop to 60% and complete 1 max effort
 
Team WOD
4 Person teams:
6 Rounds for time:
10 Tire Flip In & Outs
1 Sled Push / Pull (Length of rig and back)
As person one finishes their 10 tire flips, person two starts, and the team continues to waterfall through for 6 rounds.  If a person is not on the tire or sled, they use the time for rest.

Friday 9-9-16

Strength:
Every 90 seconds for 9 minutes, 3x Hi-hang Cleans
 
WOD
5 Rounds for time:
10 HSPU
10 Box Jumps (24/20”)
10 KB Snatches (70/53)
 
L3: 5 HSPU, 53/35
L2: Pike Push-ups, 20/12+ Plates, 44/26
L1: Parallette Push-ups, 20/12, 35/15

Thursday 9-8-16

Strength Day
12 minutes to establish a heavy 5 rep paused Front Squat (2 sec)
5 Rounds, NFT
5 Weighted Pull-ups
5 Weighted Ring Dips
10 Lateral DB Step-ups (each leg)
*Complete 20-30 GHD Sit-ups during class

Wednesday 9-7-16

Strength:
Every 90 seconds for 9 minutes, 1 Snatch Complex (Full, Snatch Balance, Hi-Hang)
 
WOD
For time:
Run 800m
50 OHS (135/95)
100 Lateral Hops (Over-back=1)
Row 1000m
 
L3: 95/65
L2: 75/55
L1: 55/35/15 FS, Over-back=2

Tuesday 9-6-16

Strength:
4×6 Squat-all sets above 70%
 
Slate Day WOD
3 Rounds for time:
Row 350m
25 UB Wallballs (20/14)
15 T2B
10 Power Cleans @70% of 1RM
5 Muscle-ups
 
L4: 25 UB Wallballs (20/14), @65%, 3 Muscle-ups
L3: 25 Wallballs (20/14), @60%, 10 T2B, 9 Pull-ups, 9 Ring Dips
L2: 20 Wallballs (20/14), @60%, 15 Hanging Knee Raises, 9 Banded PU, 9 Push-ups
L1: 20 Wallballs (14/10), @50%, 15 V-Ups, 9 Ring Rows, 9 Barbell Push-ups
 

Sunday 9-4-16

Strength:
4×6 Deadlift
 
WOD
14 min AMRAP:
5 Man Makers (50/30)
30 Double Unders
10 C2B Pull-ups
 
L3: 40/25
L2: 35/20, 60 SU OK, Regular PU or Banded
L1: 25/15, 30 SU, Banded PU

Saturday 9-3-16

Strength:
Sled Pushes
 
Partner WOD
For time:
400m Run
30 Rope Climbs
100 Ring Dips
400m Farmers Carry
30 Snatches (135/95)
400m Run

Friday 9-2-16

Strength:
10 min, EMOTM:
Even: 10 DB Step-ups
Odd:  Double Unders

WOD
12 min AMRAP:
5 Power Cleans (185/125)
7 Wallballs (20/14)
9 T2B

L3: 155/105
L2: 115/75, Hanging Knee Raises OK
L1: Varied, 14/10, HKR

Thursday 9-1-16

Strength:
6×4 OHS

WOD
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
*We will retest this WOD in November!

L3: Written
L2: 75/55, Jumping PU OK
L1: 55/35/15, Jumping PU