Quick Reminder! All Lurong workouts need to be done and inputted by Monday the 20th by 8:59pm for our gym to receive points! We are still fighting for the top position and we need to continue logging those diets, goals, recipes and workouts. If you haven’t tried to move up a level on the workout we encourage you to give it a try, you are much stronger than you think! Also, if you have missed a workout, please don’t give up! For our gym to be qualified for the grand prize we must have at least half of all workouts to be finished.
We are very proud of everyone who continues to stay strong during this challenge as we pass the half way part. We are seeing huge changes in many of our members and we cant wait to see what another 4 weeks will do! If you have any questions or concerns about the challenge you can contact [email protected]
GROUP CLASS WORKOUT
Warm Up:
10 KB Swings, 15 KB High Pulls, 3 laps, 15 pass throughs
Strength:
Dyn: 70 Straight Arm Band Pull Downs Foundational: 50
Dyn:100 Banded Tricep Extensions Foundational: 80
Dyn: 50 Weighted Sit Ups Foundational: 40
2 Minute Plank (14 minute time cap)
Metcon:
Dynamic
Partner Workout
Buy In-100 Double Unders
6 Rounds
3 Cleans @135/95
3 S2OH @135/95
7 Burpee Box Jumps
3 Cleans @135/95
3 Front Squats @135/95
Foundational
Partner Workout
Buy In-200 singles
6 Rounds
7 KB Swings
7 DB Push Press
7 Burpee Step Ups
7 KB Swings
7 Goblet Squats
Mobility:
Pre – Super Couch (pg. 331)
Post – Super Friend Calf Smash
COMPETITORS CLASS WORKOUT
Warm Up:
10 KB Swings, 15 KB High Pulls, 3 laps, 15 pass throughs
Strength:
9×2 Heavy Power Cleans (Touch and go)
Metcon:
20 Should to OH @115/75
15 Burpee Box Overs
10 Cleans @205/115
500 Meter Row
Mobility:
Super Friend Calf Smash