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

STRENGTH 6 sets of 4 Back Squat @80-85% METCON 4 rounds, each for time: 25 Push-ups 500m Row 25 Sit-ups 400m Run Rest 3 minRead More

METCON 3 Rounds, for total time: ———- 5 Pull-ups 10 Burpees 15 Wallballs (20/14#) x 3, then: Rest 2 min I.e.- 5,10,15,5,10,15,5,10,15, restRead More

STRENGTH 10 min to find 1RM Snatch then 10 min to find 1RM Clean and Jerk METCON 8 min AMReps 10 Alternating Kb Snatch (70/53#) 20 Double undersRead More