Strength Deadlift 1-1-1-1-1-1 Warm up to about 85% and you have 6 attempts to find a 1RM. *Competitor Strength* Sumo Deadlift 1-1-1-1-1-1 Strength is main focus, use bands and find a 1RM with the Sumo Deadlift. Warm up and you have 6 attempts at a 1RM. Metcon Open Workout 13.1 17 minute AMRAP 40 Burpees […]


FREAKY FRIDAY!! *Competitor Strength* 2 Push Press every 30 seconds for 12 total working sets. -Main focus is speed, not weight. Each rep should be fast and snappy at the top. Also, each set should get progressively faster, not slower. Band Tension!!!-  


Strength 2 Back Squats EMOM for 12 minutes- Heaviest Possible *Competitor Strength* Every 30-45 seconds 2 Safety Bar Box Squats for 12 total sets. Then Every 30-45 seconds 2 Sumo deadlifts for 12 total sets. -Both these movements will have band tension. Main focus is speed on Thursday so pick a weight that is challenging, […]


Paleo Challenge WOD 3 10-8-6-4-2 Hang Power Clean 20-40-60-80-100 Meter Sprint L3- 135/95, L2-95/65, L1 65/45 *5 minute time cap. Each clean not completed is 1 second added to 5 minutes, each 10m sprint increment completed is 5 seconds added to 5 minutes.*  


  Strength Bench Press 5-5-5-5-5 *Athletes have 5 working sets to find a 5RM on bench press* **Competitor Strength** Same as above, but add band tension.  Find a 5rm with 5 attempts and main focus is still heavy weight but fast off the chest!! Also, add 15 push ups between each set. Metcon 7 Minute Amrap […]


  Lurong Paleo Challenge WOD 2 100 Burpees 100 Kettlebell Swings 12 minute time cap The twist: Athletes can break up the exercises and REPS in any order they choose. M- L3 53, L2 35, L1 25 and burpees no press W- L3 35, L2 25, L1 15 and burpees no press *Competitor Strength* Front […]


  Strength 3 Bench press EMOM x 10 Minutes @67% of 1RM Metcon 1 Power Clean and Jerk 155/105 1 Round of Cindy (5 pull-up, 10 push-up, 15 air squat) 2 Power Clean and Jerk 155/105 1 Round of Cindy 3 Power Clean and Jerk 155/105 1 Round of Cindy ……… Continue in this fashion […]


  Lurong WOD 1 – The Triplet Tester 21-18-15-12-9-6-3 Wall Balls  M-20(L3),20(L2),12(L1) W- 14(L3),14(L2), 8(L1) Deadlift M-115(L3),105(L2),85(L1) W-75(L3),65(L2),55(L1) Box Jump M-24(L3),20(L2),16(L1) W- 20(L3),16(L2),12(L1) **18 Minute Time Cap** *Get Off to a good Start!!!!*


  Strength 12 Minutes to establish 1RM Split Jerk Metcon 2 Rounds 800m Run 40 Shoulder to Overhead 95/65 80 Double Unders


  Strength 8×3 Front Squat @ 88% of 1RM *Rest about 2 minutes between sets* Metcon 10-9-8-7-6-5-4-3-2-1 Box Jump 30/24 Hang Power Clean 115/75 Mobility


  Strength Zercher Squats 3-3-3-3-3 *Warm-up the movement, focus is on finding 3rm with 5 attempts. Zercher squat will be from the floor.* Metcon 3 Rounds 50 Double-unders 10 Overhead Squats 135/95


“Griff” For Time: 800m Run 400m Backwards Run 800m Run 400m Backwards Run