STRENGTH 6 sets of 3 Push Press @80-85% METCON 21-18-15-12-9 Ring Push-ups Wallballs (20/14#) Kb Swings (53/35#)Read More

METCON 3 Rounds: 800m Run 15 Squat cleans (115/75#) 25 Jumping Pull-upsRead More

METCON Lurong Benchmark re-test 7 min AMRAP 5 Front Squat 7 Bar facing burpees Level III- (165/115#) Level II- (95/65#) Level I- (65/35#) Rest 5 min 2 rounds: :40 sec Cal Row :20 sec Rest :40 sec Wallballs (20/14#) :20 sec RestRead More

METCON TABATA 1) Medball “Goblet” Squats 2) Medball Sit-ups 3) Medball OH Lunge steps 4) Double unders Score each movement separately. Complete all 8 rounds on one movement before moving to the next. :20 sec work, :10 sec restRead More

METCON TABATA 1) Medball “Goblet” Squats 2) Medball Sit-ups 3) Medball OH Lunge steps 4) Double unders Score each movement separately. Complete all 8 rounds on one movement before moving to the next. :20 sec work, :10 sec restRead More

METCON 10 Rounds: 9 Ring Push-ups 12 Sit-ups 15 Air squats Rest 1 min *”Sprint” each roundRead More

STRENGTH 1 set every :45 sec for 6 min: 1 Power Clean + 1 Hang Squat Clean METCON 10 Rounds: 7 Deadlift (255/165#) 9 Box jump overs (24″) 200m RunRead More

METCON 20 min AMRAP 20 Jumping pull-ups 20 Wallballs (20/14#) 20 Box jumps (20″) 20 Lunge steps 20 KB Swings (53/35#)Read More

WEIGHTLIFTING 10 min EMOM, 3 reps AHAP -Weighted Pull-ups METCON “J.T.” 21-15-9 Handstand Push-ups Ring Dips Push-upsRead More

SKILL 10 min EMOM, alternating: A) 30 Double unders (or attempts) B) 10 Kb swings METCON 20 min EMOM, alternating: a) 10 cal Row b) 10 BurpeesRead More