Workout And Words For September 15th – Let the challenge begin!

29
Nov

Workout And Words For September 15th – Let the challenge begin!

Hopefully everyone had a great weekend full of laughter, love and plenty of carbs because today marks the beginning of the 8 week long Lurong Paleo Challenge.  Say goodbye to unhealthy eating and hello to the journey of Paleo eating!  As over 75 of our members embark on this challenge we encourage everyone to share their stories, recipes and challenges with each other so that we all can succeed in living a healthier life!

As a reminder for everyone participating in the challenge, you can now input your measurements and weight for the beginning of the challenge.  If you haven’t visited your profile yet please go to www.lurongliving.com/challenge and click the sign in button in the right hand corner to access your profile.  All measurements and weights are due on September 29th so don’t wait, get your measurements today!

Also available to view are the first 3 workouts for the challenge!  Please familiarize yourself with all 3 workouts by reading and watching the explanation for each one.  Each week will be programming the Lurong workouts to be complete in class on Wednesdays.  Due to the fact that we will have to complete 3 workouts in the first 2 weeks we will program the 2nd and 3rd workouts for next Wednesday and Thursday.

We are extremely excited to start this challenge and we hope you are too!  If you have any questions about the Paleo challenge please contact [email protected] or visit Sabrina at the front desk.

 

GROUP CLASS WORKOUT

 

Warm Up:

2 min machine, 25 air squats, 10 burpees

 

Strength:

14 Min Time Cap

Find 1RM Front Squat

 

Metcon:

Dynamic

17 min AMRAP

20 Cal Alt. Machine

15 KB Swings 53/35

10 Box Jumps 24/10
Foundational

17 min AMRAP

15 Cal Alt. Machine

12 KB Swings

9 Step Ups

 

Mobility:

Pre – Single-leg Flexion ER Bias – Option 1

Post – Suprapatella Smash and Floss

 

 

COMPETITORS CLASS WORKOUT

 

Warm Up:

2 min machine, 25 air squats, 10 burpees

 

Strength:

Find 1RM Clean and Jerk

 

Metcon:

“Diane”

 

Mobility:

Partner OH Smash

 

 

 

Leave a Reply