[caption id="attachment_9656" align="aligncenter" width="900"] Jenn and Jennie - All In[/caption]   Tuesday - October 03, 2017   Accessory   Strength: Not for time: 30 Hip Extensions 30 Empty Barbell Curls 30 HS Shoulder Touches   Metcon: 3 Rounds of: 15-9-6 DB Snatch 50/35 Sit-ups Burpees    ...

[caption id="attachment_9652" align="aligncenter" width="900"] Willie helping with Mobility[/caption]         Monday - October 02, 2017   Strength: Establish a 1RM Push Press   Metcon:  Max Unbroken in 12 minutes X10 - Double Unders ascending x 10 (scale is DU attempt time) X 01 - *Deadlifts 185/130 ascending by 1 (*Hamstrings tight from...

  Lots of people asking us to publish our Saturday workouts. Although that isn't going to happen regularly, we felt this weeks was worth telling you about ahead of time...

      Thursday - September 28, 2017   Structural Support 2: Bent Rows Good Mornings 3x8 Floor Press 3x20 (Last week)   Metcon: 3 Rounds 500m Row 25 V-ups 400m Run 15 Power Cleans 115/75    ...

        Wednesday - September 27, 2017   Strength: Power Snatch + 3 OHS 8x1   Metcon:  In a 2 Minute Window 12-9-6 Box Jumps KB SDHP 53/35 Rest 4 Minutes In a 2 Minute Window 12-9-6 Wallballs Medball Cleans Rest 4 Minutes In a 2 Minute Window 12-9-6 DB Snatches...

    Tuesday - September 26, 2017   Structural Support 1: Glute Bridges Bottom up KB Single Arm press 3x8 Tricep Pull-downs 3x20 (Last week)   Metcon: “scooter” partner workout 30 minute AMRAP 30 DU’s 15 Pull-ups 15 Push-ups 100m Sprint At the 30 minute mark teams will have 5 minutes...

  Whether your in the Lurong Challenge or not, its all about living a healthy Lifestyle. Lets all try and take it up a notch this week. Nutrition / Execise / Stress / Sleep, it all matters!       Monday - September 25, 2017   Strength: 6 Minutes :20 On - :40...

[caption id="attachment_9622" align="aligncenter" width="901"] Lurung Support Team Ready to Help[/caption]     Friday September 22, 2017   Strength: Tabata Full Cleans    Metcon: 3 rounds 50 Double Unders 40 Air Squats 30 American KB Swings 70/53   Saturday - September 23, 2017 08:45 - Doors Open 09:00 - Warm-up 09:15 - Workout 10:00 -...

    Thursday - September 21, 2017   Structural Support 2: Bent Rows Good Mornings 3x8 Floor Press 3x20   Metcon: 12 Minutes Even: 5 Pull-ups & 10 Push Press 115/75 Odd: Row for meters    ...