Blog

GROUP CLASS WORKOUT   Warm Up: 10 PVC Good mornings, 20 walking lunges, 10 PVC Goodmornings, 20 V-ups   Strength: Sumo Deadlift (12 Singles EMOM)   Metcon: Dynamic 7 Min AMRAP 15 Wall Balls 10 Pullups 2 Minute Rest FOR TIME: 5 Thrusters 115/75 10 Power Cleans 115/75 30 Cal Machine   Foundational 7 Min AMRAP 15 Wall Ball Thrusters 10 Ring Rows 2 Minute Rest FOR TIME: 10 Goblet Squats 15 Kb Swings 20 Cal Machine   Mobility: Pre – Posterior Chain Floss Post – Super Friend Quad Smash     SKILL’S CLASS Toes to Bars Pistols “THE” T2B Pistol challenge  Read more

As we finish up workout #4 of the Lurong Challenge i have found that a lot of people have been coming up to me and asking about the scoring and how points are awarded.  To make it easy i directly copied the scoring system rules to the blog to hopefully help answer any questions that there might be.   As of right now we are sitting in second place in the world so read up on how to get points so we can jump to the top!   6. Scoring System Overview As a Participant your overall Individual score will be calculated from a combination of Performance Points, Diet Points, Bonus Points, and Improvement Points (which includes Performance Improvement, Weight Improvement, and Body Composition Improvement. Bonus Points include WOD Completion Points, Goals, Experience, and Food Adventurer. The overall individual champions will be the Participants that have the highest total score...Read more

Make sure to check Facebook for all of the pictures from last Friday’s Halloween celebration!   GROUP CLASS WORKOUT   Warm Up: 2 lap run, 20 PVC pass throughs, 2 lap run, 10 pushups, 20 air squats   3 Rounds (1 Minute Breaks) 1. Max Effort Strict Pull Ups (Use bigger band if you have to) 1 Minute 2. Max Effort DB Squats (H.A.W.) 1 Minute 3. Max Effort Push Ups 1 Minute Goals 1. 20-30 2. 25-30 3. 20-30   Metcon: Partner WOD 50-40-30-20-10 Wall Balls 20/14 10-20-30-40-50 Box Jumps 24/20 Partner A works, Partner B holds in farmer carry dumbbells 60/30   Foundational 45-35-25-10 Wall Ball Thrusters 10-25-35-45 Step Ups Partner A works, Partner B holds in farmer carry dumbbells 60/30   Mobility: Pre – Sink Mobilization (pg. 271) Post – Hip Capsule Mobilization (pg. 315)     COMPETITORS CLASS   Warm Up: 2 lap run, 20 PVC...Read more

GROUP CLASS WORKOUT   Warm Up: 2 min machine 3 Rounds 10 jump squats, 10 lunges, 15 hollow rocks   Strength: 5×4 Front Rack Lunges Each Leg (Increase in weight) Every 2 minutes   Metcon: Dynamic 17 Min Time Cap 4 Rounds: 15 Box Jumps 24/20 50 DUs 10 Burpees 10 DB Snatches 65/35   Foundational 17 Min Time Cap 3 Rounds: 15 Step Ups 150 Singles 10 Burpees 10 DB Snatches   Mobility: Pre -Hip Capsule Mobilization (pg. 315) Post – Super Couch With Wall Ball (pg. 331)     SKILLS CLASS Butterfly efficiency Rope Climbs Double Under/Triple Under      Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run 30 air squats, 25 situps, 20 lunges, 15 pushups, 10 burpees   Strength: 30 Chin Ups then SUPER SET: 4×15 Standing DB Upright Row Heavy 4×10 Lunges Each Leg Heavy 4×20 Oblique V-Ups Each Side   Metcon: Dynamic For Time: 50 Ab Mat Situps 40 Air Squats 30 Cals Row 20 T2B 10 Clean and Jerks 135/95 20 T2B 30 Cals Bike 40 Air Squats 50 Ab Mat Situps   Foundational For Time: 45 Ab Mat Situps 35 Air Squats 25 Cals Row 15 K2E/V-Ups 20 KB Swings 15 K2E/V-Ups 25 Cals Bike 35 Air Squats 45 Ab Mat Situps Mobility: Pre – Anchored T-spine (pg. 238) Post – Superfriend quad smash or foam roller quad smash     COMPETITORS CLASS WORKOUT   Warm Up: 3 lap run 30 air squats, 25 situps, 20 lunges, 15 pushups, 10 burpees   Strength:...Read more