Workout of the Day

Improve your overall fitness & quality of life with our daily programming

Wednesday 190206


Oly:

C&J

2 @ 70% 1RM

2 @ 75%

2 @ 80%

2 @ 85%

1 @ 90%

1 @ 95%

Met Con:

5 RFT-

20 Pistols

15 GHD Sit Ups

10 kcal Assault Bike

Tuesday 190205


Skill:

10 minutes of DU practice

OR

3 Rounds-

50% max unbroken DUs

-rest 90 sec. between rounds

Met Con:

Lurong WOD #4- "Resolution Chipper"

AMRAP 10

15 Snatches

20 Deadlifts

25 Box Jump Overs

20 HR Push Ups

15 Thrusters

Level 3: Open- 115/75 lbs., 30/24", Masters & Masters (+)- 95/65 lbs., 24/20"

Level 2: Open- 95/65 lbs., 24/20", Masters & Masters (+)- 75/55 lbs., 20/16"

Level 1: G2OH instead of Snatches, Knee HR Push Ups, Open & Masters- 45/35 lbs., 16/12", Masters (+)- 35/15 lbs., 15/12" 

Monday 190204


Skill:

Not For Time

Accumulate 30 Strict HSPUs

- in first 5 rest periods 10 Strict Press with an empty barbell

 

Met Con:

For Time

10-12-14-16-18-20

OH Squats 95/65 lbs

C2B Pull-ups

 

Sunday 190203


Rest Day


Saturday 190202


Met Con:

For time, with a partner-

75 kcal Assault Bike

50 Synch. Push Ups

75 Front Squats, 155/105 lbs.

50 kcal Assault Bike

30 Synch. Push Ups

50 Front Squats, 155/105 lbs.

*switch as need on the bike and front squats

*every time the bar drops or you switch partners during the front squats, do 8 synchronized burpees!

Friday 190201


Strength:

Deadlift

7 x 2

-climbing, start @ 75% 1RM

Met Con:

7 Rounds, every 2 minutes-

35 ft. Handstand Walk

5 Bar MUs

1 Snatch, 165/115 lbs.

Thursday 190131


6, 7:30, and 10 a.m. classes cancelled! We plan on opening by noon as long as the driving ban is lifted and the gym is warm enough. We will keep you updated!

Strength:

Back Squat

1 x 5 @ 80% 1RM

2 x 3 @ 85% 1RM

3 x 2 @ 90% 1RM

Met Con:

3 RFT-

12 Single Arm DB Thrusters (right), 50/35 lbs.

12 Single Arm DB Thrusters (left), 50/35 lbs.

24 T2B

Wednesday 190130


MORNING CLASSES CANCELLED!!! We will update you in the afternoon about the evening class schedule.

AFTERNOON UPDATE: ALL CLASSES CANCELLED.

At home Met Con:

EMOM x 20

Min. 1: 15 burpees
Min. 2: 15 lemon squeezes
Min. 3: 15 jump squats
Min. 4: 15 push ups
Min. 5: Rest


Tuesday 180129


Met Con:

Lurong Week 3 WOD- "Karen Meets Annie"

For time-

50-40-30-20-10

Wall Balls

DUs

Wall Sit Ups

*17 min. cap

Level 3: Open & Masters- 20/14 lbs. to a 10' target, Masters (+)- 14/10 lbs. to a 10' target

Level 2: Open & Masters- 14/10 lbs. to a 10' target, Masters (+)- 14/10 lbs. to a 9' target, All Ages- 1/2 the # of DUs

Level 1: Open & Masters- 14/10 lbs. to a 9' target, Masters (+)- 14/10 lbs. to a 8' target, All Ages- Single Unders

Accessory:

3 Rounds Not For Time-

10 Strict Pull Ups

10 KB Bent Over Rows (each arm)

30 Banded Pull Aparts

Monday 190128


Oly:

7 Rounds-

1 Hang Squat Snatch + 1 OH Squat + 1 Squat Snatch

-across @ 65% 1RM Snatch

Met Con:

For time-

10 Deadlifts, 255/175 lbs.

10 HSPUs

10 Deadlifts, 255/175 lbs.

15 HSPUs

10 Deadlifts, 255/175 lbs.

20 HSPUs

10 Deadlifts, 255/175 lbs.

25 HSPUs

Sunday 190127


Rest Day

Saturday 190126


Met Con:

"Open WOD 16.1"

AMRAP 20

8 OH Lunges 95/65 lbs

8 Bar Facing Burpees

8 OH Lunges 95/65 lbs

8 C2B Pull-ups