Workout of the Day

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Friday 190125


Oly:

1 Power Clean + 1 Hang Squat Clean

3 @ 60% 1RM

2 @ 70% 

2 @ 80% 

1 @ 85%

Strength:

Front Squat

3 x 5 @ 80% 1RM

Met Con:

7 RFT-

12/9 kcal Assault Bike

9 Thrusters, 95/65 lbs.

Thursday 190124


Skill:

EMOM x 10

Odd- 3 Wall Walks

Even- 30 sec. Hollow Body Hold

Met Con:

"Lurong WOD #2"

AMRAP 9

13 KB Swings, L3: Open- 70/53#, Masters & Masters(+)- 53/35#, L2: Open & Masters- 53/35#, Masters(+)- 35/26#, L1: Open & Masters (Russian Swings)- 35/26#, Masters(+) (Russian Swings)- 26/13#

13 T2B, L2 & L1: Wall Sit Ups

13 Box Jump Overs, L3: Open & Masters- 30/24", Masters(+)- 24/20", L2 & L1(step ups allowed): Open & Masters- 24/20", Masters(+)- 20/14"

Wednesday 190123


Strength:

5 Rounds

4-10 Strict Pullups

-rest as needed

Met Con:

2 RFT-

25 OH Squats 155/105 lbs

90 DUs

15 Ring MUs

Tuesday 190122


20 Rep Benchmark:

Back Squats

Met Con:

3 Rounds-

AMRAP 3

  9 Hang Cleans, 105/75 lbs.

  6 OTB Burpees

Rest 1:30


Monday 190121


Oly:

4 Rounds-

6 T'n'G Snatches

-climbing, start @ 55% 1RM

Met Con:

For time-

30 kcal Row

18 S2OH, 135/95 lbs.

18 C2B Pull Ups

30 kcal Row

15 S2OH, 135/95 lbs.

15 C2B Pull Ups

30 kcal Row

12 S2OH, 135/95 lbs.

12 C2B Pull Ups

30 kcal Row

9 S2OH, 135/95 lbs.

9 C2B Pull Ups

Sunday 190120


Rest Day

Saturday 190119


Met Con:

Teams of 3, for time-
2 Rounds-
  30 HSPUs
  30 GHD Sit Ups
  30 Deadlifts, 205/155 lbs.
60 kcal Assault Bike
2 Rounds-
  30 HSPUs
  30 GHD Sit Ups
  30 Cleans, 185/125 lbs.
60 kcal Assault Bike
2 Rounds-
  30 HSPUs
  30 GHD Sit Ups
  30 Back Squats, 155/105 lbs.
60 kcal Assault Bike
*switch as needed

Friday 190118


Oly:

5 Rounds-

3-Position Power Snatch + Power Snatch

-Pause just off floor, above knee, and at pockets

-start @ 50% and work up to 65% 1RM Snatch

Met Con:

3 RFT-

16 Snatches, 95/65 lbs.

10 C2B Pull Ups

16 OH Squats, 95/65 lbs.

10 C2B Pull Ups


Thursday 190117


Gymnastics Benchmark:

3 min. Max Rep Ring Dips

then,

5 Rounds-

8-12 Push Ups

Met Con:

5 Rounds, every 2:30-

50 DUs

12 Thrusters, 115/85 lbs.

Wednesday 190116


Strength:

Deadlift

5 x 3

-climbing, start @ 70% 1RM

Met Con:

3 RFT-

30 DB Snatches, 50/35 lbs.

18/15 kcal Assault Bike

Tuesday 190115


Oly:

5 Rounds-

2 Pause Split Jerks @ 60% 1RM

-2 sec. pause in bottom of dip and again in the catch

Met Con:

"Lurong Benchmark WOD 2019"

AMRAP 9
8 Bar Facing Burpees
7 Cleans
6 Front Rack Lunges
5 S2OH
Level 3: Open and Masters- 135/95 lbs, Masters(+)- 115/75 lbs.
Level 2: Open and Masters- 95/65 lbs, Masters(+)- 65/45 lbs.
Level 1: Open and Masters- 65/45 lbs, Masters(+)- 45/35 lbs., Front squats instead of lunges for all level 1 athletes

Monday 190114


Strength:

EMOM x 7

5 Back Squats @ 70% 1RM

Met Con:

For time-

21-15-9-15-21

T2B

kcal Row

Box Jump Overs, 24/20"