Monday 2-13-17

Last week of the Lurong Living Challenge is here and we hope those of you who have participated have learned from the meal plans and prepping. 

Events this week:

Wednesday: Mach 1 Meals will be sampling their food again in the evening, so make sure to swing by and give it a try, especially if you haven’t. 

Thursday: (not the official day, but ours) last day to sign up for the Open, so we can choose teams and we can get shirts going for the teams!

Saturday: Virtuosity Shop will be in with all their goodies and it’s still not too late to sign up for the body fat testing. If you want to sign up for that, please follow this link by clicking here

Swink Sweat 

30:00 AMRAP 

10, 20, 30, etc

-Calorie Row 

-Box Jumps

-Burpees

20, 40, 60, etc

-Jumpropes

Swink Fundamentals 

-Hip Mobility 

Strength:

Back Squats

-2×5 @75%

-1×7 @70%

Lurong Retest

10:00 AMRAP 

-15 Snatches, RX (95/65) RX+ (115/75)

-20 Deadlifts 

-25 Box Jump Overs, RX (24/20) RX+ (30/24)

-20 Hand Release Pushups 

-15 Thrusters 

Core:

-3×12 Toes 2 Bar

Don’t forget to clear your Friday night schedules!