Burpees/KBS/Sit-ups
Warm-up 200 m run 10 Russian KBS/10 goblet squat w/ 5 second hold at the bottom Dynamic stretching Workout of the Day 3 rounds (adv. 5 Rounds) 20 burpees 20 KBS (62/44) 20 sit-ups (Strict)
W.O.D.
Run/Wall Ball/KBS/Front Rack Lunges/Bar Facing Burpees
Warm-up Movement Prep Dynamic 50 Jumping Jacks Squat Stretch Workout of the Day 800 m run, then: 21-15-9 Wall balls 20/14 KBS 53/35 Then, 800 m run 9-15-21 Front rack lunges 95/65 Bar facing burpees
Row/Burpee-Box Jumps/Front Squats
Strength front squat: 7-7-3-2-2 (end at a heavy set of 2) Warm-up Movement Prep Dynamic Workout of the Day 3 rounds AFAP(as FAST as possible) 15 cal row 12 burpee box jump 24/20 9 front squats 135/95
Double Unders/T2B/OHS
Warm-up Movement Prep Dynamic (no measure) 500 m row, then 3 rounds: 7 BALL slams 7 sit ups Workout of the Day 15 minute AMRAP 30 double unders 10 T2B 30 double unders 10 OHS 95/65
Lurong Living Challenge Week 3
Strength Power Clean 3-3-3-3-3 Movement Prep Dynamic Workout of the Day Challenge WOD – Week 3 AMRAP 8 min. – for total reps • 2 Minutes of Deadlifts • 1-Minute Rest • 2 Minutes of Back Squats • 1-Minute Rest • 2 Minutes of Shoulder to Overhead
Memorial Day Murph
Workout of the Day With a partner or individually “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Happy Birthday Keith S.!!
Warm-up Dynamic Walking Quad Stretch Lateral High Knees (no measure) 6 minute Row for max distance Then… 10 Dips 5 Pull-ups 10 Mountain Climbers 100ft. Lunges Workout of the Day Keith S. B-DAY WOD AMRAP 26 minutes 26 KBS (adv. 53/35) 26 Box Jumps (adv. 24”/20”) 26 (alternating) KB Snatch (adv. 53/35) 26 Pull-ups (adv. …
Row/HPCs/Plank Dumbbell Rows/Run
Strength Split Jerk 3-3-3-3-3 Warm-up Dynamic Deep Lunge & Twist High Kicks (no measure) AMRAP 8 Min. 5 Pull Ups 15 Sit Ups 10 Wall Balls 4 Inch Worms *Spend 5 min. practicing Rope Climbs Workout of the Day Buy In: 1,000m Row Then… 3 Rounds For Time: 10 Hang Power Cleans (135lb/95lb) 20 Plank …
Double Unders/Squats/Push Press
Warm-up Dynamic Power Skips PVC Band Stretch (no measure) Hang from pullup bar – max time Then… 2 Rounds Shuttle Run 10 Squats at each line Workout of the Day 1 round of: 100 Double-unders 50 Air squats 25 Push presses (adv. 115/75) THEN 2 rounds of: 60 DU 30 Air squats 15 Push presses …
2016 Regional WOD – Event 5
Strength Back Squat 5-5-5-5 @ 75-85% 1RM Warm-up Dynamic Iron Crosses Arm Circles/Reverse Arm Circles (no measure) 3 Rounds: 10 KBS 10 Goblet Squats 10 Sit-ups Workout of the Day 2016 Regional WOD – Event 5 3 rounds for time of: 400-meter run 20 AbMat sit-ups (adv. 40 GHD) 7 deadlifts (adv. 70% of 1RM)
Coach
Coach
Coach
Coach
Coach
Coach
Co-owner, Nutritionist, Coach
Coach
Coach
Coach
Manager / Coach
Coach
Coach
Coach
Coach
Owner/Coach
Coach