If you are signed up for the Lurong Challenge it is extremely important to attend this Sat, Sept 12th at 11:00-12:00PM for a informative meeting as well as measure your body composition. If you absolutely cannot make it on this day make ups will be held Monday the 14th 4:30 to 7:00PM. It is mandatory that we get your body composition measurements before you start the Challenge.
If you are signed up for the Lurong Challenge it is extremely important to attend this Sat, Sept 12th at 11:00-12:00PM for a informative meeting as well as measure your body composition. If you absolutely cannot make it on this day make ups will be held Monday the 14th 4:30 to 7:00PM. It is mandatory that we get your body composition measurements before you start the Challenge.
A: Clean (EMOM for 12min 2 Sq Cleans)
(build over the course of the 12 sets to today’s heavy double)
If you are signed up for the Lurong Challenge it is extremely important to attend this Sat, Sept 12th at 11:00-12:00PM for a informative meeting as well as measure your body composition. If you absolutely cannot make it on this day make ups will be held Monday the 14th 4:30 to 7:00PM. It is mandatory that we get your body composition measurements before you start the Challenge.
A: Metcon (5 Rounds for time)
Every 8min, for 40min (5 Rounds Total)
1 Single Arm DB Snatch + 2 Step Lunge Alt w/DB Overhead x10 (R+70/50, Rx60/30)
15 Pull-Ups
400m Run
*Work AFAP=As Fast As Possible
If you do not make it back in the 8min it turns into a 40min AMRAP
If you are signed up for the Lurong Challenge it is extremely important to attend this Sat, Sept 12th at 11:00-12:00PM for a informative meeting as well as measure your body composition. If you absolutely cannot make it on this day make ups will be held Monday the 14th 4:30 to 7:00PM. It is mandatory that we get your body composition measurements before you start the Challenge.
A: Metcon (Weight)
3 Rounds
8 Single-Arm Dumbbell Row on bench (8 each arm) (Build over the course of 3 Round)
LABOR DAY
One class at 9:00am
One gym 10:00-11:00am
Bootcamp 10:00-11:00am
A: Metcon (Time)
In Teams of 3
5 Rounds
500m Run
25 Goblet Squats (R+70/50, Rx60/30)
5 Wall Walks (R+chest to ground,chest to wall, Rx chest to ground, walk half way up wall, scaled hand walk, no wall)
*Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/run. Use as much weight as possible on the squats, but aim to finish in 90-120 seconds.
LABOR DAY HOLIDAY SCHEDULE (SEPTEMBER 7th)
One Class at 9:00am, Open Gym 10:00-11:00am
A: Hope (3 Rounds for reps)
3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24" / 20"
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest Power Snatch (R+75/55, Rx65/45#)
Box jump (24/20")
Thruster (R+75/55, Rx65/45#)
Same format as Fight Gone Bad. 1 min each exercise with a 1 min rest after 5 min. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
