Max Front Squat

Front Squat

1-1-1-1-1-1-1-1-1-1

Good OLD Angie

For time:

Subtract your age from 100 and do that number of reps for 

Pull-ups

Push-ups 

Sit-ups

Squats

Partition the movements in any order

12:50

10-1

Wall Ball Shots

Broad Jumps (5')

Knees to Elbows

Burpees

Lurong #7

20 minute AMRAP:

3,5,7,9,11 reps of

Burpees

Front Squats (95/65)

Push Press (95/65)

Farmers Carry 100m (53 x 2)

Then finish with 13 Burpee Muscle-ups

Death by Triceps

Ring Dips or Push-ups

With a continuously running clock perform one rep the first minute, two reps the second minute, three the third minute, four the fourth minute........until you are unable to complete your reps during the minute. You are allowed to break up your reps as needed. You can choose ring dips, push-ups, or a combination of the two movements each minute. 

Rhomboids

AMRAP in 15 minutes:

21 Box Jumps

15 Toes to Bar

9 Push Press (115/75)

Nicole

AMRAP in 20 minutes:

Run 400m

Max Pull-ups

New Athletes

Welcome to our gym. We just graduated 10 new athletes into our program on Friday. We hope to see them all in here this week working on perfect form and movement. They all showed a ton of effort in the Elements class and now will be joining us in our regular classes. Keep up the hard work!

Lurong #7

AMRAP in 12 min:

100 Double Unders 

then...

5 Rounds of

10 Power Cleans (145/100)

10 Ring Dips

Joni's Cards

Full Deck of Cards

Club = Russian Kettlebell Swings

Diamond = Bicycle Sit-ups (L + R = 1) 

Spade = PVC Jumps

Heart = Dumbell Shoulder Press

Ace = 46 Reps for Joni

Crushed by Cardio

For Time:

Row 1000m

250 Double Unders

100 Tuck-ups

50 Box Jumps

25 Burpees

10 Turkish Get-ups with a Barbell

Imperial Workout

3-3-3-3-3 Overhead Squat

For Time:

50 Wall Ball Shots

then...

3 Rounds for Time:

10 Sumo Deadlift High Pulls

10 Hang Power Cleans

10 Shoulder to Overhead

Lurong Paleo Challenge #5

10 Power Snatch (115/75)

20 Pull-ups

30 Box Jumps

40 Kettlebell Swings

30 Box Jumps

20 Pull-ups

10 Power Snatch

Snatch Balance

Snatch Balance

5-4-3-2-1-1-1-1-1

3 x 100

For Time:

100 Knees to Elbows

100 Overhead Squats (65/45)

100 Handstand Shoulder Taps

Teresa's Test

(1) AMRAP in 5 minutes:

5 Pull-ups

10 Push-ups

15 Squats

(2) then AMRAP in 5 minues:

3 Squat Cleans (135/95)

3 Thrusters (135/95)

3 Bar Hoppin' Burpees

(3) then Run 1 mile for time

Paleo Challenge WOD #4

In 10 Minutes:

50 Thrusters

then...

50 Toes to Bar

Pull Yourself Under The Bar

21-15-9

Hang Squat Cleans (95/65)

Handstand Push-ups

3 Rep Back Squat

Back Squat

3-3-3-3-3