Link

Monday 1/26

Warm-up:  200m run, 20 Wall Balls 20/14, 50 Air Squats, 25 Push ups

Skip ropeMETCON: The Lurong Jumper

5min AMRAP

Level 3  —  Triple Unders

Level 2   —  Double Unders

Level 1  —   Single Unders

 

 

Skill/Strength:

Bench Press 5-5-3-3work to a heavy 3 Barbell row 3×5 @ 80%          (Press) Squat  Clean 1×8 @50% (DL)5×3 @ 60% (DL)

Cashout: Mobility work..

Link

small

 

Friday 1/23

Warm-up: 200m run , 25 Sampson, 25m Butt kick, 25m Hi kness, 25 K2E

Skill/Strength:

Barbell Row 3×10 @ 50%  (Press)

Back Squat 3×5@ 60%

Hang Clean 3×3 @ 50% (BS)

METCON: TaBaTA  60/20

                  2 rounds

    Burpees, HSPU, (Battle Rope), KBS 53/35, Bench Press 95/45, Sled Push 140

                                   ( DUBS)

 

Cashout: Hose run

Link

bla

We believe that you can do anything! We just have to stay dedicated to reaching your goals!

 

Thursday 1/22

Warm-up:  Old school Group warm up, Publix run

Skill/Strength:

Ring dips

3×8

Box Jump DB Thruster

           3×8

    Pistols

       3×8

METCON: 2 – 5min AMAPS

Group 1

A- 200m run

B- Burpees

Group 2

A-25 Wallballs 20/14

B- Burpees

 

Cashout: Mobility work

Link

pumpday

 

 

Wednesday 1/21

Warm-up: 1000m row, 20 Accurate Wall balls, 20 HRKBS 35/26

Skill/Strength:

Check this link out “The Press”

Strict Press 3×5 @ 60% (Press

Push Press 3×3@ 75%(Press)

Push Jerk 1×7@ 90%(Press)

METCON: It’s AB  30 @ Moowatee

Starkey thrust 95/65

Kelly Abs 2:1

Russian Twist 2:1

T2B

Suitcase SU

V-ups

 

Cashout: 50m OH Lunge 45/25

Link

no limitsTuesday 01/20

 

 

 

Warm-up: 500m row, 10 T2B, 25 Jumping Lunge ea

Skill/Strength:

Strict Pull Up x 20

Static Hold 3x 20sec

Strict HSPU x 20

METCON:  It’s only 15mins

@0:00    3 rounds  6 G2OH 115/95 & 10 Box Jumps 24/20

@5:00    3 rounds    10 Push ups & 20 DUBS

@10:00                  50 KBS 44/26 & 50 Slam balls 30/20

Cashout: 50m stiff legged bear crawl

 

Resolution Monday 1/19

resolution_logo

Monday 1/19

Don’t be upset a year from now because you didn’t hold true to your RESOLUTION. Your NEW you starts TODAY!

Warm-up: 200m run, 20 Wall Balls 20/14, 50 DUBS

METCON: Lurong WOD 1

Movement Details – Men

7 Minute AMRAP of:

Level III (3)
5 Front Squats at 155 lbs
7 Bar Facing Burpees
Level II (2)
5 Front Squats at 95 lbs
7 Bar Facing Burpees
Level I (1)
5 Front Squats at 65 lbs
7 Bar Facing Burpees

Movement Details – Women

7 Minute AMRAP of:

Level III (3)
5 Front Squats at 115 lbs
7 Bar Facing Burpees
Level II (2)
5 Front Squats at 65 lbs
7 Bar Facing Burpees
Level I (1)
5 Front Squats at 35 lbs
7 Bar Facing Burpees

Skill/Strength:

Deadlift 3×7@50%

Clean Pull 2×5 @ 60% (DL)

Power Clean 3×3 @ 50% (DL)

Cashout: 200m run, 25m Sampson