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

SKILL 10 min EMOM, alternating: A) 30 Double unders (or attempts) B) 10 Kb swings METCON “DT” 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009...Read More

METCON 30-25-20 Cal Row Box Jumps Double undersRead More

SKILL Lurong Challenge: “Push” 3 min AMRAP Level III- Handstand push-ups Level II- Hand Release Push-ups Level I- Kneeling HRPU STRENGTH 8 min EMOM: Snatch balance+ 2 OH squat, AHAP METCON 10 min AMRAP 8 Hang Power Snatch (115/75#) 200m RunRead More

METCON 3 Rounds: 40 Burpees 30 Kb swing (53/35#) 20 Goblet squat 10 Pull-ups Rest 3 minRead More

METCON 3 Rounds: 1000m Row 50′ Sled Pull (backwards) 50′ Overhead Plate Lunge (45/25#) 25 Wallballs (20/14#)Read More

METCON 3 min AMRAP: Wallballs (20/14#) 3 min AMRAP: Lunges w/ medball overhead 2 min AMRAP: Push-ups 2 min AMRAP: Double unders 1 min AMRAP: Burpees 1 min AMRAP: Hollow rock  Read More

STRENGTH 10 min EMOM, alternating: a) 2 Bear complex (AHAP) b) 8 Bar facing burpees METCON For time: 120 Double unders 30 Hang Squat Clean (135/95#) 6 Rope climbs (15′)Read More

METCON 3 Rounds for time: 800m Run 25 Box jumps (24/20″) 30 Kb Swing (53/35#) 35 Sit-ups  Read More