STRENGTH Hang Squat Clean 10 min EMOM: 2 reps @70-75% METCON 10 min AMRAP 5 Deadlift (355/225#) 15 Box jumps (24/20″) 10 Deadlift (305/185#) 15 Box jumps 15 Deadlift (245/155#) 15 Box jumps 20 Deadlift (185/125#) AMRAP burpee box jumps *Start with a deadlift weight ~80-85% 1RM and reduce by 5-8% each roundRead More

METCON 40 Wallballs (20/14#) 30 Pull-ups 20 Ground to overhead (115/75#) 200m RunRead More

STRENGTH Spend 10 min to find a heavy set: 1 Strict press+ 2 Push Press+ 1 Split jerk METCON For time: 100 Double unders 15 Chest to bar 40 Toes to bar 15 Chest to bar 25 Thrusters (95/65#)Read More

METCON 16 min AMRAP 200m Run 8 Burpee box jumps (20″) 12 Wallballs (20/14#) 16 Sit-ups  Read More

STRENGTH “Bring Sally Up” back squats METCON For time: 21-15-9 Deadlift (225/155#) Toes to bar  Read More

METCON 24 min EMOM; 4 stations, 6 rounds A) 10 Calorie Row B) 10 weighted Step ups (95/65#, 20″) C) 12 Kb Swings (53/35#) D) 12 Toes to barRead More

METCON 24 min EMOM; 4 stations, 6 rounds A) 15 Wallballs (20/14#) B) 10 Hang clean (135/95#) C) 10 HSPU D) 10 Burpees to 6″ target (above reach)Read More

METCON Lurong Challenge WOD 1 5 min AMRAP Level 3- Triple unders Level 2- Double unders Level 1- Single unders Record total reps and level completed. Rest 5 min 4 Rounds for time: 6 Front Squat (95/65#) 8 Deadlift 10 Burpee Over bar  Read More

METCON Lurong Challenge WOD 1 5 min AMRAP Level 3- Triple unders Level 2- Double unders Level 1- Single unders Record total reps and level completed. Rest 5 min 10 min AMRAP 8 Box jumps (30/24″) 12 Pull-ups 160m Farmers Carry* *(5 lengths in courtyard (10 reps))Read More

METCON 4 rounds, each for time: 15 Push-ups 15 Ring Rows 200m Run 15 Sit-ups 15 Kb Swings 200m Run Rest 3 minRead More