Warm-up: 200m Run then 2rds of: 10 Single Leg RDL (each) 8 Strict T2B @3111 Strength: Deadlift 3×75, 2×80, 2×85, 1×90, 1×95 Lurong Summer Challenge Workout 1 4min to complete a round. If completed, move to another 4min segment. Maximum 4 rounds. If the athlete reaches c&j in the 4th rd, athlete will perform AMRAP...Read More

Warm-up: 200m Run then 3rds of: 6 Scap Push-up @2212 10 DB OH Walking Lunge Steps Strength: 3RM Bench Press WOD: 20min AMRAP 400m Run 20 Ball Slam (25/15) 20 Walking Lunges w/ DB (25/15) 10 DB Renegade Row (25/15) Finish: 200m Heavy KB Farmer’s Carry (AHAP)Read More

Warm-up: 200m Run then 3rds of: 8 Back Racked BB Step-up 6 BTN Strict Press 6 False Grip Ring Row Strength: 5 sets Front Squat w/ 2sec pause + Front Squat WOD: 21 Thruster (95/65) 3MU 30 DU 19 Thruster 3MU 30 DU 15 Thruster 3MU 30 DU Finish: 3 sets IYTW’s 30sec Box Shoulder...Read More

Warm-up: 200m Run then 2rds of: 10 OH Plate Box Step-up 4 Push-up to Spiderman Strength: Back Squat 6×70/75/80, 4×85, 3×90, 6×75% WOD: 3rds 25 Wall Ball (20/14) 25 Pull-up 25 Russian KBS (53/35)Read More

Mobility: Thoracic Spine Midline: Accumulate 2min in an L-sit Skill: Rope Climbs and Pistols 3-4rds for Quality, not Time 2-3 Rope Climb 10 Strict Ring Dip 8 Strict T2B 8-10 Pistols 2-3 Wall Walks 10 Parallette Pass Thru 30-40 DU 100m OH Plate Walk or OH DB WalkRead More

Warm-up: 200m Run then 3rds of: 15 Banded Air Squat 6 Chin-up 10 Hollow Rock Strength: Deadlift 4×75, 3×80, 2×85, 1×90% 2016 Regionals Event 5 3rds 400m Run 40 GHD (Ab-mat sit-ups) 7 Deadlift (Rx 225/155 Rx+ 275/185 RTG 405/275)Read More

Warm-up: 200m Run then 3rds of: 8 Ring Push-up 10 OH DB Walking Lunge (5R/5L arm) Strength: Push Press Take 15min to build to a heavy single WOD: 4rds for time 10 Push Press @60% of today’s heaviest lift 15 DU 10 Burpee to plate 15 DURead More

Barbell Warm-up Oly: Every 90sec for 9 sets Weight should be increasing over the course of 9 sets. Start around 60%. Sets 1-3 High Hang Snatch + Hang Snatch Sets 4-6 Hang Snatch + Snatch Sets 7-9 Snatch WOD: 3rds for total time 10 Strict Pull-up (Rx+ 5 MU) 10 Front Squat (Rx 135/95 Rx+...Read More

Warm-up: 200m Run then 2rds of: 10 Glute Bridge w/ kick out 5 Back Squat 5 BTN Jerk (45/35) Strength: Back Squat 10@60, 8@65, 6@70/75/80, 4@85% Oly: 15min to build to a heavy Power Clean & Jerk WOD: 300m Row 10 Power Clean & Jerk at 60% of today’s heaviest lift 20 Ring Dip 300m...Read More

Mobility: Ankles & Hips Midline/Stability: EMOM x 9 1) Inverted Burpee x 4-6 (hold for 3sec) 2) Single Leg RDL x 5 each leg 3) Dead Bug x 12-16 (hold for 1sec) Skill: T2B or Bar Muscle-ups WOD: 2-person team. Partner A runs/rows, while B is in static hold. A must TAG B, then they...Read More