Tuesday 6/6/17

#conditionedbycorrintuesday

Growth & Development

Strength

  1. # weighted BB back rack step ups x 20 alternating legs x 4 sets through, resting 1-2 minutes between sets
  2. 3 Trips waiters carries resting roughly 3 minutes between sets x 2 ( trip= down and back on turf)

Conditioning

20:00 AMRAP

400m run/ 100 single under

25 sit up

25 deadlift 1/2 body weight

25 slam balls

 

Performance

EMOM x 10

ODD: Front rack walking lunges 12 alternating ( as heavy as you can )

EVEN: 20 seconds ring holds at the top of dip

 

EMOM x 10

ODD: 30 seconds KB swings

EVEN: 30 seconds bike sprint

+ rest 5:00

5 rounds for time

3 HSPU or Wall walks

9 OHS 75/55, 65/45

15 Wall balls

 

Monday 6/5/17

Lurong SUMMER Challenge Week 4 !

Level 1

12:00

30 Calorie row

+

2 rounds

5 ring rows

10 knee hand release push ups

15 air squats

 

Level 2

12:00

30 Calorie row

+

2 rounds

5 Jumping Pull-up

10 push up

15 Air squats

 

Level 3

30 Calorie row

+

2 rounds

5 pull ups

10 hand release push up

15 air squats

 

Growth & Development

Strength

  1. DB Single Arm Strict Press  10 reps each arm +  coupled with DB Single arm Bent over rows  x 10 each side x 3  sets  resting 30-45 seconds + 1:00 between sets
  2. Single arm Lateral raises x 8 each arm + DB single arm upright rows x 8 each arm x 3 sets  resting 35-45 seconds + 1:00 between sets

Performance

Strength

  1. Strict press heavy set of 5 + 90% of heavy sets and perform 2 sets of 5 reps
  2. Heavy set of 5 BB bent over row + 90% of heavy sets and perform 2 sets of 5 reps

Saturday 6/3/17

TEAM MATE SATURDAY !!

Growth & Development 

5 Rounds

500m row or 30 bike calories

40 Goblet Squats

40 KB swings

40 burpees

40 push press (athletes choose weights)

40 sit ups

500m row or 30 bike calories

30 Goblet Squats

30 KB swings

30 Burpees

30 push press

30 sit ups

500m row or 30 bike calories

20 goblet squats

20 kb swings

20 burpees

20 push press

20 sit ups

 

Performance 

500m row or 30 bike calories

40 thruster 65/45

40 sumo deadlift high pull

40 burpees

40 medball cleans

40 wall balls

500m row or 30 bike calories

30 thruster

30 sumo highpull

30 burpees

30 medball cleans

30 wall balls

500m row or 30 bike calories

20 thruster

20 sumo highpull

20 burpees

20 medball cleans

20 wall balls

Friday 6/2/17

TGIF

THANKFUL TO HAVE STEPH AT THE GYM AND PROUD TO ANNOUNCE HER MEMBER OF THE MONTH! WAY TO GO STEPH

 

Growth & Development

** BARBELL WARM UPS**

Strength

  1. Farmers carries x 100m meters + rest 2 minutes exactly x 3 sets
  2. Soresons holds x 20 seconds weighted or non- weighted x 3 sets

Conditioning

LURONG CHALLENGE

 

Performance

** BARBELL WARM UPS**

Strength

  1. Snatch grip DEADLIFT 5×5 @ 100% of 1RM snatch (focused on snatch position, if need to lower weight for positioning this is fine and encouraged)
  2. Pull-ups every 2:00 x 14:00  REPS = 2-3 weighted or 4-5 non weighted   (people using bands at our feet will do negative holding 2 seconds at the top and 3 seconds descending)

Conditioning

LURONG CHALLENGE

Thursday 6/1/17

#conditionedbycorrinthursdays

Growth & Development

10:00 on the clock

1600 m run

Remaining time max Wall balls or Goblet squats

+ rest 10:00

For time

1000m Row

30 Ring row

20 burpees

 

Performance

10:00 on the clock

1600m run

Remaining time max Clean and Jerks  95/65

+ 10:00 rest

For time

50 Bike calories

40 wall balls

30 slam balls

Wednesday 5/31/17

Growth & Development

Strength

  1. 8 rep Front squat going heavier than last week’s 10 rep x 4 sets , resting 1-2 minutes between sets
  2. Every 2:00 x 16:00  5 Deadlifts  (135/95)  + 5 lateral burpees

Conditioning

AMRAP 12:00

20 knees to elbow

15 box jumps jump over

10 american kb swings

 

Performance

Strength

  1. 5×5 back squats 70%
  2. behind the neck snack grip push press x 1 + 1 ohs x 6 sets , resting 1-2 minutes between sets
  3. Snatch single clusters of 3 (1. 1. 1 )  Every 2:00 x 16:00   YOU CAN INCREASE WEIGHT TOWARDS THE END

Conditioning

For time

40 lateral burpees

30 push press 65/45

100 double under / 200 single under

 

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