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

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

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

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 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

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

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

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 “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

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