Tuesday 10-17-2017

Strength
Jerk
7×1 85+%
(increasing)
WOD
FOR TIME:
60 Cal Row
50 Wall Balls
40 Box Jump Overs
30 T2B
20 Burpees
10 Power Cleans 185/125

WEEK OF 8/16-8/22

Monday
Strength
High Hang Snatch
(position 1)
3 Reps every 90 seconds x 8
WOD
8 Minute AMRAP
4 Deadlift 275/185
6 HSPU

Tuesday
Strength
Jerk
7×1 85+%
(increasing)
WOD
FOR TIME:
60 Cal Row
50 Wall Balls
40 Box Jump Overs
30 T2B
20 Burpees
10 Power Cleans 185/125
16 minute CAP

Wednesday
Strength
Back Squat
EMOM x 7
1 Rep @90%
WOD
Open 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Thursday
Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.

Friday
Strength
Bench Press
6×3 @80-85%
WOD
Lurong Challenge
WOD 5
2 Squat Clean & Jerks 165/115
1 MU
4 C&J
2 MU
6 C&J
3 MU
8 C&J
4 MU
10 C&J
5 MU

Saturday
WOD
Partner WOD
Alternating rounds
AMRAP 30
30 Double unders
10 Wall balls
1 Rope Climb (legless if you can)

Sunday
Strength
Front Squats
EMOM x 7
2 Reps at 85-90%
WOD
1000m Row
75 KB swings 24/16kg
800m run

Monday 10-16-2017

Strength
High Hang Snatch
(position 1)
3 Reps every 90 seconds x 8
WOD
8 Minute AMRAP
4 Deadlift 275/185
6 HSPU

Friday 10-13-2017

Strength
Hang Snatch
(Position 2)
2 Reps Every 90 seconds X 8
(increasing)
WOD
10 Minute AMRAP
3 Front Squats 185/125
1 MU
3 FS
2 MU
3 FS
3 MU
.
.
.
.
Sub C2B/Pull Ups x3 for MU

Thursday 10-12-2017

Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.

Wednesday 10-11-2017

Strength
Back Squat
EMOM x 7
3 Reps @80-85%
WOD
9 Minute AMRAP
3 Strict Pull Ups
5 T2B
7 Thrusters 115/80

Tuesday 10-10-2017

Strength
Push Press
EMOM x 6
2 Reps @85-90%
WOD
5 Rounds
:30 Row
:30 Rest
:30 Burpees
:60 Rest

WEEK OF 10/9-10/15

Monday
Strength
Clean
4 Reps @75-80%
Every 90 Seconds X 8
WOD
Lurong Challenge WOD 4
For Time:
10 Deadlifts 225/175
20 Double Unders
8 Deadlift
40 Double Under
6 DL
60 DU
4 DL
80 DU
2 DL
100 DU
10 Minute Cap

Tuesday
Strength
Push Press
EMOM x 6
2 Reps @85-90%
WOD
5 Rounds
:30 Row
:30 Rest
:30 Burpees
:60 Rest

Wednesday
Strength
Back Squat
EMOM x 7
3 Reps @80-85%
WOD
9 Minute AMRAP
3 Strict Pull Ups
5 T2B
7 Thrusters 115/80

Thursday
Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.

Friday
Strength
Hang Snatch
(Position 2)
2 Reps Every 90 seconds X 8
(increasing)
WOD
10 Minute AMRAP
3 Front Squats 185/125
1 MU
3 FS
2 MU
3 FS
3 MU
.
.
.
.
Sub C2B/Pull Ups x3 for MU

Saturday
WOD
25 Minute AMRAP
Alternating Rounds
10/8 Cal Row
Shuttle Sprint
15 KB Swings (Heavy)
Shuttle Sprint

Sunday
Strength
Front Squat
EMOM x 6 minutes
@75%
WOD
4 Rounds
100m Run
20 Weighted Lunges
100m Run
20 Wall Balls 20/14 10’/9’

Monday 10-9-2017

Strength
Clean
4 Reps @75-80%
Every 90 Seconds X 8
WOD
Lurong Challenge WOD 4
For Time:
10 Deadlifts 225/175
20 Double Unders
8 Deadlifts
40 Double Unders
6 Deadlifts
60 Double Unders
4 Deadlifts
80 Double unders
2 Deadlifts
100 Double Unders

10 Minute Cap

Sunday 10-8-2017

Strength
Back Squat
EMOM x 6
5 reps @75%
WOD
12 Minute AMRAP
15 Cal Row
15 Ring Push Ups
15 Sit Ups

Saturday 10-7-2017

WOD
For Time With a Partner:
20 Rounds (alternating)
5 Thrusters 95/65
5 Burpees

Friday 10-6-2017

Strength
Deadlift
EMOM x 6 minutes
5 Reps @75%
WOD
4 Rounds
5 Power Cleans 185/125
10 Pull Ups
15 Cal Row

Thursday 10-5-2017

Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.

Wednesday 10-4-2017

Strength
Bench Press
5×5 @75%
WOD
For Time:
800m run
100 Wall ball shots 20/14 to 10/9′
800m run

Tuesday 10-3-2017

Strength
Front Squat
4×8 @70%
WOD
15 Minute AMRAP
40m Farmers Carry
40 Double Unders
20 Push Press 95/65

Monday 10-2-2017

Strength
High Hang Snatch
Every 90 seconds x 8
2 reps-Increasing
WOD
Lurong Challenge
WOD 3
13 Minute AMRAP
13 T2B
13 KB Swings 70/53
13 Lateral Box Jumps Over 30/24”

Week of 10/2-10/8

Monday
Strength
High Hang Snatch
Every 90 seconds x 8
2 reps-Increasing
WOD
Lurong Challenge
WOD 3
13 Minute AMRAP
13 T2B
13 KB Swings 70/53
13 Lateral Box Jumps Over 30/24”

Tuesday
Strength
Front Squat
4×8 @70%
WOD
15 Minute AMRAP
40m Farmers Carry
40 Double Unders
20 Push Press 95/65

Wednesday
Strength
Bench Press
5×5 @75%
WOD
800m run
100 Wall ball shots 20/14 to 10/9′
800m run

Thursday
Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.

Friday
Strength
Deadlift
EMOM x 6 minutes
5 Reps @75%
WOD
4 Rounds
5 Power Cleans 185/125
10 Pull Ups
15 Cal Row

Saturday
WOD
For Time With a Partner:
20 Rounds (alternating)
5 Thrusters 95/65
5 Burpees

Sunday 10-1-2017

Strength
Front Squats
EMOM x 7 minutes
2 Reps @ 85%
WOD
21-15-9
OHS 95/65
Sumo Deadlift High Pull