Lurong Living Original Remix Fitness Workout #176

Day 75/112 

INTENSITY:
12 Min Time Cap:

100 Burpees
100 Kettlebell Swings (1.5p/1p)

Break up the exercises and reps in any order

RESET:
2 Rounds of:
50' Bear Crawl
60s Cobra Pose
50' Walking Lunge and Twist
60s Plow Pose

Deadlift Fitness Workout #175

Day 74/112

INTENSITY:
21-15-9 Reps of:
Deadlift (255/185)
Ball Slams (20/14)
GHD Sit-Up

RESET:
2 Rounds of:
50 Double Unders
Max HSPU
or 2 Minutes HSPU work / Handstands

Farmer's Carry Fitness Workout #174

Day 73/112

INTENSITY:
For time
400m Farmer's Carry (35x2 / 15x2 bumpers )
40 Snatch Shrugs (115/75)
400m Farmer's Carry
40 Push Jerk (115/75)
400m Farmer's Carry
40 Front Squats (115/75)

RESET:
3 Rounds of:
5 Tire Flips
10 Around the Worlds (45/25), Left
10 Around the Worlds (45/25), Right

5k Running Fitness Workout #173

Day 72/112

INTENSITY:
For Time:
5k Run

RESET:
2 Rounds of:
10 Landmine Bus Drivers (left and right)
20 Push-Ups
30 Flutter Kicks (left and right)

AMRAP Fitness Workout #172

Day 71/112

INTENSITY:
AMRAP 12 Minutes
10m Sprint
10 KB Swings (1.5p/1p)
10 Double Unders
10m Walking Lunge

RESET:
3 Rounds of:
500m Sprint Row
Rest same amount of time it takes to row 500m
5 Man Makers (45s/25s)

Phase 3, Charlie 2013 Mesocycle Week 2

Phase Length: 3 Weeks
Sets: 3
Rep Range: 3
Load: 90-95% of 1RM (1 Rep Max)

Monday: BP / 5 Clappers
Tuesday: BSQT / 6 KB Jump Squats
Wednesday: PJ / 8 Split Squat Jumps
Thursday: INTENSITY ONLY / SKILL WORK
Friday: Clean Ladder
Saturday: Ruck March, 45 Minutes
Sunday: 3 Rounds, Max Reps Push-Press (45/35)

The exercises listed in the couplet are to be completed after the lift, between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar

Click here for additional phases