STRENGTH 10 min EMOM, alternating: A) 6 Deadlift (70-80%, unbroken) B) 6 Ring Dips, weighted if possible, unbroken METCON 12 min AMRAP 15 Kettlebell swings (53/35#) 12 Box jumps (24″) 9 Toes to bar Every 3 minutes Run 200m (min 3, 6, 9 and 12 to finish)Read More

METCON Minute 1: Row 11 Calories Minute 2: Row 12 Calories Minute 3: Row 13 Calories Minute 4: Row 14 Calories etc EMOM add 1 Calorie, until you cannot complete the allotted Calories within the minute Rest 5 minutes Minute 1: Complete 6 Burpees over the rower Minute 2: Complete 7 Burpees over the rower...Read More

STRENGTH/SKILL 10 min EMOM 1) 3 Front Squat @80% 1RM 2) 5 Weighted Pull-ups METCON 10 min AMRAP 9 Thrusters (115/75#) 12 Chest to bar 15 Burpee to 6″ targetRead More

METCON For time: 150 Double unders 120 Air squats 100 Sit-ups 80 Cal Row 50 Box jumps (24/20″)    Read More

METCON For time: 18 Back squat (155/105#) 21 Box jumps (30/24″) 400m Run 15 Back squat 18 Box jumps 400m Run 12 Back squat 15 Box jumps 400m RunRead More

METCON 10-9-8-7-6-5-4-3-2-1 Clean and Jerk (115/75#) 1-2-3-4-5-6-7-8-9-10 Bar facing burpeesRead More

STRENGTH A1) Bench Press, 4×8 @70-75% 1RM A2) RDL, 4×6 @70-75% 1RM METCON 5 Rounds: 21 Cal Row 15 Push press (135/95#) 9 Strict Ring dipsRead More

  Lurong Challenge Wod 2 AMRAP Wallballs, 1 unbroken set Level III- M: (20#, 12′) W: (14#, 12′) Level II- M: (20#, 10′) W: (14#, 10′) Level I- M: (14#, 8′) W: (8#, 8′) Rest 5 min before WOD 2 7 Rounds for time: 10 Kb swing (53/35#) 10 Jumping Pull-ups 10 Goblet squats (53/35#)Read More

METCON 1 unbroken max set Wallballs Rest 5 min For time: 7 Rounds for time: 5 Strict HSPU 7 Front Squat (165/105#) 9 Burpee over barRead More

METCON TABATA 1)  Cal Row 2)  Sit-ups 3) Wallballs (20/14#) Complete 8 sets of 1, 8 sets of 2, then 8 sets of 3. :20 work, :10 sec rest.Read More