METCON 10 Rounds: :30 sec KB Swing (53/35#) :30 sec Rest :30 sec Burpees to 6″ target Rest :90 sec Record total reps for all 10 rounds (KB swing+Burpees)Read More

METCON 10 Rounds: :30 sec Cal Row :30 sec Rest :30 sec HSPU Rest :90 sec Record total reps for all 10 rounds (Calories+HSPU reps)Read More

METCON 12 min AMRAP: 15 Cal Row 12 Wallballs (20/14#) 9 V-ups w/ medballRead More

STRENGTH Back Squat; 8-8-6-6-4-4 1 Set every 2 min, begin with 65-70% 1RM METCON 10 min AMRAP 10 Burpees over bar 10 Overhead Squat (115/75#) 10 Toes to barRead More

METCON 18 min AMRAP 40 Jumping Pull-ups 35 Deadlift (115/75#) 30 Box jumps (24/20″) 25 Power Clean 20 Toes to bar 15 Shoulder to overheadRead More

STRENGTH 7 min EMOM 3 Power Clean AHAP, drop and reset between reps METCON 12-9-6 Squat clean and Jerk (135/95#) Bar Muscle-upRead More

METCON 5 Rounds for time: 10 Thrusters (95/65#) 20 Cal Row 10 Burpees 20 Sit-upsRead More

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