Wednesday 11-1-2017

Strength
Back Squats
EMOM x 6 Minutes
4 Reps @80%
WOD
For Time:
50 Thrusters 45/35
40 Pull Ups
30 Ring Push Ups
20 Power Cleans 165/115

Tuesday 10-31-2017

Strength
Strict Press
5×5 @75%
WOD
10 minute AMRAP
10 SDHP 95/65
10 T2B

Monday 10-30-2017

Strength
Snatch 1RM
EMOM 1 rep (increasing)
WOD
For Time:
800m run
Then
5 rounds
7 Ring Dips
14 Pistols
Then
800m run

WEEK OF 10/30-11/5

Monday
Strength
Snatch
1RM
EMOM 1 rep (increasing)
WOD
800m run
Then
5 rounds
7 Ring Dips
14 Pistols
Then
800m run

Tuesday
Strength
Strict Press
5×5 @75%
WOD
10 minute AMRAP
10 SDHP 95/65
10 T2B

Wednesday
Strength
Back Squats
EMOM x 6 Minutes
4 Reps @80%
WOD
50 Thrusters 45/35
40 Pull Ups
30 Ring Push Ups
20 Power Cleans 165/115

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
Clean
Every 90 Seconds x 8
2 Reps @85+%
WOD
12 Minute AMRAP
20m Farmers Carry 70/53
4 HSPU
40m
8 HSPU
60m
12 HSPU
80m
16 HSPU
.
.
.
ect

Saturday
WOD
Teams of 3
AMRAP in 25 min
400m Sandbag Carry (all 3 partners run, switch of bag as needed)
60 Knees to Elbows*
60 Overhead Squats (135/95)(95/65)(75/45)*
60 Burpees*
*One person working at a time

Sunday
Strength
Jerk
7×2 @80+%
WOD
15 Minute AMRAP
300m Row
15 Wall Balls
15 Box Jumps

Sunday 10-29-2017

Strength
Bench Press
7×2 @85+%
WOD
10 Minute AMRAP
15 Power Snatch 75/55
30 DU

Saturday 10-28-2017

WOD
30 Minute AMRAP (Partner)
Alternating Rounds
12 Cal Row
8 Burpees
4 Thrusters 135/95

Friday 10-27-2017

Strength
Deadlifts
EMOM x 6 Minutes
3 Reps @80+%
WOD
5 Rounds
3 Clean & Jerks 155/105
6 T2B
9 Box Jumps 30/24

Thursday 10-26-2017

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 10-25-2017

Strength
Front Squats
EMOM x 5 Minutes
6 Reps @70-75%
WOD
10-9-8-7….1
OHS 95/65
Pull ups
Burpees

Monday 10-23-2017

Strength
Hang Snatch
(position 2)
3 Reps every 90 seconds x 8
WOD
Lurong Challenge
Benchmark Repeat
9 Minute AMRAP
8 Lateral Burpees
7 Cleans
6 Front RackLunges
5 Shoulder to Overhead

WEEK OF 10/23-10/29

Monday
Strength
Hang Snatch
(position 2)
3 Reps every 90 seconds x 8
WOD
Lurong Challenge
Benchmark Repeat
9 Minute AMRAP
8 Lateral Burpees
7 Cleans
6 Front RackLunges
5 Shoulder to Overhead

Tuesday
Strength
Press 4×8 @70%
-5lbs Heavier than last time
WOD
12 Minute AMRAP
12 Cal Row
12 KB Swings

Wednesday
Strength
Front Squats
EMOM x 5 Minutes
6 Reps @70-75%
WOD
10-9-8-7….1
OHS 95/65
Pull ups
Burpees

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
Deadlifts
EMOM x 6 Minutes
3 Reps @80+%
WOD
5 Rounds
3 Clean & Jerks 155/105
6 T2B
9 Box Jumps 30/24

Saturday
WOD
30 Minute AMRAP (Partner)
Alternating Rounds
12 Cal Row
8 Burpees
4 Thrusters 135/95

Sunday
Strength
Bench Press
7×2 @85+%
WOD
10 Minute AMRAP
15 Power Snatch 75/55
30 DU

Sunday 10-22-2017

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

Friday 10-20-2017

Strength
Bench Press
6×3 @80-85%
WOD
Lurong Challenge
WOD 5
14 Minute AMRAP
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
.
.
.
MU scales: Pull ups x2 or Ring Rows x3

Thursday 10-19-2017

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 10-18-2017

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

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