A. 0:00 – 5:00 on Clock: 800 M Run for Time (rest in time left) B. 5:00 – completion: Race to 100 Slam Balls (30/20) *Start with and EMOM – 5 T2B C. Set up Sleds and have class play on turf (Coach choice)Read More

Lurong Challenge WOD #5 15 Minute AMRAP Men: Level III(3) 1 Squat Clean at 185 lbs 1 Muscle Up 2 Squat Cleans at 185 lbs 2 Muscle Ups 3 Squat Cleans at 185 lbs 3 Muscle Ups 4 Squat Cleans at 185 lbs 4 Muscle Ups …and so on Level II (2) 1 Squat Clean...Read More

2 Rounds for Max Reps 2:00 Max Strict Pull-ups 1:00 REST 2:00 Max Ring Dips 1:00 REST 2:00 Max Kettlebell Swings 1:00 REST 2:00 Max Box Jumps (30/24) 1:00 RESTRead More

A. OLY – 3 Sets – 2 P. Snatch (@knee) + 2 Snatch (@knee) + 4 OHS B. 10:00 AMRAP 5 Power Snatch 5 OHS 30 Double-Unders (4:1) C. 50 Wipers (R+L=1 rep)Read More

A. Strength – Snatch Grip RDL 8 – 8 – 8 (after a couple WU sets) B. Partner EMOM – 20:00 – Alternate Odd Minute- Partner 1 Work/Partner 2 Rest 5 Deadlift 15 Push Ups (A-15/B-10/C-other) *max Row for meters in remainder of Minute Even Minute – Switch * Score DL weight and Max MetersRead More

A. 24:00 AMRAP 40 Ab Mat Sit-ups 30 Wall Ball (20/14) 200 Meter Run 10 Ring Row or 5 Muscle ups B. Mobility – Wall Squat + splitsRead More

For max reps: 3 Rounds for Max Reps 2:00 OHS (45/35 – bar) 1:00 REST 2:00 Strict Pull-ups 1:00 REST 2:00 Strict Ring Dips 1:00 RESTRead More

A. Paleo Challenge WOD *In 3:00 Blocks, must complete 2 rounds before moving on: (Weights: L1-55/35-single unders, L2-75/55, L3-95/65) 1. 0-3:00 – 2 Rounds of 9 Thrusters (95/75) & 27 Double Unders 2. 3:00-6:00: 2 Rds of 11 Thrusters & 33 DU 3. 6:00-9:00: 2 Rds of 13 Thrusters & 39 DU 4. 9:00-12:00: 2...Read More

A. Strength – Press from Split 5 – 5 – 5 – 5 – 5 B.  3 Rounds for time: 400 Meter Row 30 KB Swings 20 Burpee (jump 6″ above reach) 1:00 REST C. 4:00 TGU practiceRead More

A. Strength – Back Squats 5 – 5 – 5 – 5 – 5 B. For Time: 10 – 1 Power Clean (M-135/115/95/75, W-95/75/65/55) *in between each round: 10 Box Jumps (24/20″) C. NFT – Accumulate 2-3:00 “L” sit holdRead More