WOD: A. 4 sets of: Romanian Deadlift x 6-8 reps @ light-mod weight Rest 45 seconds Dumbbell/KB Reverse Lunges x 10 reps each leg Rest 45 seconds Hollow Rocks or Hold x 30 seconds Rest 45 seconds B. Three rounds for time of: 10 Pull-Ups 20 Russian Kettlebell Swings (35/53#) 200 Meter Run
WOD: A. Four sets of: Strict Shoulder Press Perform the following reps and percentages: * Set 1 – 50% of 1-RM x 3 reps * Set 2 – 75% of 1-RM x 2 reps * Set 3 – 85% of 1-RM x 1 rep * Set 4 – 90-95% of 1-RM x 1 rep *If
Did you skip out on the last paleo challenge? No worries! Lurong is hosting another Paleo Challenge starting January 19th, 2015! Start refocusing your goals and get ready to sign up! New to the challenge is 3 diet levels to meet your nutritional needs and goals! Find out more information here. WOD: 4 sets of:
This 6 weeks will be a hybrid of Invictus Fitness/Performance programming with an emphasis on heavier %, low rep strength work. Some shorter more intense workouts spread throughout and an emphasis on addressing movement deficiencies with single leg/arm, etc work for accessory. WOD: A. Back Squat x 5 reps @ 50% of 1-RM Rest 60
WOD: Sat. Nov. 8 8-10a: Open gym. 9-10a: Olympic lifting. 11a-Noon: HCF + CFB get together/team WOD Sun. Nov. 9 9a-6p: Bod Pod
Saturday and Sunday Read More »
WOD: A. Deadlift 5×2 *start around 75-80% of 1rm and build 5% per set of 2 to 100%+ B. LuRong Paleo Challenge WOD3 11 Minute AMRAP: Ascending Ladder (3, 6, 9, 12, 15, 18….. of the following movements: Wall Balls Box Jumps Deadlifts see previous results here Men’s Movement Details Level III (3) Wall Balls-
“There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them.” WOD: LuRong Paleo Challenge WOD 2 9 Min AMRAP: Complete as many reps of possible in the time limit of the following movements: Ground to Overhead (G2OH) Bar Facing Burpees see previous results here MEN’S
WOD: A. Shoulder Press 5×2. *start around 75-80% of 1rm and build 5% per set of 2 to 100%+. B. LuRong Paleo Challenge WOD #1 13 Minute AMRAP: 10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed. 4 Minutes of Max
WOD: A. Snatch skill work: 1. Snatch segment pull: floor-below knee-thigh-hip (pockets) + finish (VERTICAL TORSO) 2. Hang snatch: pockets (vertical torso)- up shrug- scarecrow-muscle snatch+ snatch progressions B. EMOM x 12 min. adding weight every 3 min. 1 snatch segment pull. (pause at below knee- midthigh- hip+ finish) + 1 snatch from hang min
Thank You! We celebrated 4 years of awesome! A couple weeks ago we celebrated our 4-year anniversary! We are excited to be thriving because of the commitment, dedication, and value you have for health and wellness. In addition, our coaching staff works extremely hard to ensure our core values are upheld to maintain a respectful,
