Workout And Words For October 17th – Lurong Workout #5

29
Nov

Workout And Words For October 17th – Lurong Workout #5

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

 

 

 

 

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