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

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