Wednesday 7-1-15

1.

1500 meter row

30 handstand push ups

30 KB swings

50 push ups(hand release)

2.

2.

100 sit ups for time

Tuesday 6/30/15

1.

Back Squat

5x5 @70%

2.

3 rounds

25 Wall Ball Shots

400 m run

Monday 6-29-15

1.

Sumo deadlift 

15 to establish 3rm

2.

In teams of 3

21 min amrap

10 Thrusters (95/135)

100 Double unders

10 Power Cleans

100 pull ups 

*1 athlete works at time*

Friday 6-27-15

1.

Back Squats 8x4@80% + 10lbs

2.

3 rounds

200 m sprint

15 box jump on and overs (20’)

Thursday 6-24-15

1.

5 rounds

10 wallball shots

-30 ft handstand walk after each round 

2.

7 min emom

30 double unders

Wednesday 6-24-15

1.

Back Squat

7x5 (@75%) + 10 lbs

2.

“Death by pullups”

min 1= 1 pull up

min 2= 2 pull ups

continue until you cannot complete the prescribed reps within the minute

Tuesday 6-23-15

1.

3 rounds

800m run

30 hang power cleans(75/95)

30 burpees

Monday 6-22-15

1.

30 mins to complete

Back Squat 

6x6 (70%) + 10lbs

2.

3 rounds 

20 sit ups

20 push ups

2 rope climbs

Friday 6-19-15

1.

Back Squat

8x4 @80%+5lbs

(30 min time cap)

2.

21-15-9

Wall ball shots

Handstand push-ups 

Thursday 6/18/15

1.

7 min amrap

Burpees to a 6 inch target

2.

3 rounds

500 m row

rest 5 minutes between rounds

Wednesday 6-17-15

1.(30 mins)

Back Squats

7x5 (75% + 5 lbs)

2.

Hang Power Clean

establish a 3 Rep Max

Tuesday 6/16/15

1.

21-15-9-6-3

Box Jumps(20/24)

Pull ups

2.

3 rounds

400 meter sprint

2 min rest between

Paleo! 

Monday 6-15-15

1.

30 mins to complete

Back Squat 

6x6 (70%) +5 lbs

2.

Deadlift

5x3

Friday 6-12-15

1.

Back Squat

8x4 @80%

(30 min time cap)

2.

7 min amrap

5 ring dips

10 Push ups

-rest 3 minutes-

2 min amrap double unders

Thursday 6/11/15

1.

1000m row

then

2.

5 rounds

20 medball sit ups

10 pull ups

(this is one continuous effort. score #1 is row time #2 is total time of both) 

Wednesday 6/10/15

1.

Back Squats

7x5 (75%)

2.

“Isabel”

30 snatches (any style snatch is allowed)(95/135)

Tuesday 6/9/15

1.

“Helen”

3 rounds 

400 meter run

21 kb swings

12 pullups

2.

Work on a mucle up progression for 15 minutes

Monday 6-8-15

1.

Back Squat 

6x6 (70%) It is very improtant that you use these exact percentages for the 3 week program

2.

5 min amrap

1 rope climb

7 shoulder to overhead(115/185)

-rest 5 minutes-

3 rounds

10 dead lifts (185/275)

2 rope climbs

Friday 6-5-15

1.

3 min amrap

Back Squats (165/115) NO RACK

-rest 5 mins-

2.

4 min amrap Wall Ball Shots

-rest 5 mins)

3.

½ Cindy

10 min Amrap

5 pull ups

10 push ups 15 squats

*score is total reps from all 3 events combined*

Thursday 6/4/15

1.

 Pause front squat – 

Work up to a  1 RM in 10 reps or less.

*Warm up, then rep scheme should look something like 3-2-1-1-1-1-1. we are after load, not volume,

2.

40 chest to bar pull ups for time

3.

3 rounds

20 floor press(95/155)

10 burpees

20  air squats

Wednesday 6-3-15

1.

10 min emom

2 Power Cleans(as heavy as possible)

2.

Lurong Challenge WOD

“Summer Crush”

This is a timed workout with a 30 Cal Row Buy in and then 3 Rounds of:

10 Deadlifts(225 /185)

10 Handstand Push ups

Tuesday 6/2/15

1.

Weighted good mornings(as heavy as possible)

3x8

2.

3 rounds

60 double unders

30 wall ball shots

15 yards handstand walk

10 burpees to a 12inch target