HAPPY HALLOWEEN!!!
Lurong Challengers, this week is the last week of the Lurong Challenge. Today is the last day to taking post challenge weigh-ins and measurements at 9:00am-12:00pm.
A: Metcon (No Measure)
Lacrosse ball trigger point release (2mins each)
Rotator cuff, rhomboids, traps (shoulder to spine)
Hip flexors, piriformis, TFL (hips, gluteals)
Plantar fascia (bottom of foot)
B: Metcon (AMRAP - Reps)
Partner Tabata--4 mins of 20s work, 10s rest; partners alternate rounds to complete
Row for cals
V-ups (Rx+), anchored leg raise (Rx)
Renegade rows (R+ 55/35, Rx 45/25)
Back extensions (R+ arms straight ahead, Rx arms bent)
Lurong Challengers, this week will be the last week of the Lurong Challenge. We will be taking post challenge weigh-ins and measurements on Saturday the 31st at 9:00am-12:00pm. Hope everyone made great progress.
A: Metcon (No Measure)
EMOM for 12 minutes (3 Rounds):
3-8 Muscle-Ups
(or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps)
20 Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
10-12 Supine Ring Rows
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
45-60 seconds of Handstand Walking or 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)
Lurong Challengers, this week will be the last week of the Lurong Challenge. We will be taking post challenge weigh-ins and measurements starting Monday the 26th through Thursday the 29th from 4:30pm -7:00pm and again on Saturday the 31st at 9:00am-12:00pm.
A: Metcon (No Measure)
LURONG Benchmark Workout 7
This workout was performed during the Week 2 and now retested in week 7 of the Challenge
B: Metcon (AMRAP - Reps)
AMRAP 9min
20 G2OH
7 Bar Facing Burpees
15 G2OH
7 Bar Facing Burpees
10 G2OH
7 Bar Facing Burpees
5 G2OH
7 Bar Facing Burpees
AMRAP G2OH
MEN
L3 95/135/155/185/225
L2 65/75/95/135/155
L1 Med Ball 20#/ BB45/65/95/115
WOMEN
L3 65/85/105/135/155
L2 45/55/65/95/105
L1 Med Ball 14#/ BB 35/45/65/85
*L1 Can step over bar on Burpees
The athlete's total score is the sum of all REPS completed within the 9 min cap.
The athlete may pre-load the barbell with the first set wt. Then that athlete is responsible to changing wts under their own power during the workout. It is recommended to set up the needed wt in a way that transitions are quick with the weights easily accessible.
Lurong Challengers, this week will be the last week of the Lurong Challenge. Hopefully you feel better and have learned a lot about nutrition in the process. We will be taking post challenge weigh-ins and measurements starting Monday the 26th through Thursday the 29th from 4:30pm -7:00pm and again on Saturday the 31st at 9:00am-12:00pm. I hope everyone made great progress.
A: Deadlift
*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%
Rest 2 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.
Lurong Challengers, this week will be the last week of the Lurong Challenge. Hopefully you feel better and have learned a lot about nutrition in the process. We will be taking post challenge weigh-ins and measurements starting Monday the 26th through Thursday the 29th from 4:30pm -7:00pm and again on Saturday the 31st at 10:00am-12:00pm. I hope everyone made great progress.
This workout was performed during week 1 and now retested today in week 6 of the Lurong Challenge. It is an AMRAP in 2 rounds of 6 movements, each with 1min work and 1min rest.
MINUTE
0-1 Deadlift
1-2 Rest
2-3 Box Jump Overs
3-4 Rest
4-5 Hang Power Cleans
5-6 Rest
6-7 L3 Muscle Ups L2 Straight Leg Box Dips L1 Bent Knee Box Dips
