Category

LeanFit
METCON 18 min AMRAP: 15 Calorie Row 30 min Double unders 15 Dumbbell Bench press (35/20#)
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METCON 4 rounds: 1k Assault bike 20 Box jumps (24/20″) 30 Mountain climbers 40 Double unders/80 Singles Rest 3 minutes Record time for each round
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METCON For time: 800m Run 70 Lunge steps 60 Sit-ups 50 Push-ups 400m Run 30 Deadlift (95/65#) 20 Hang power clean 10 Push press 25 min CAP Scale movements and weight as necessary to complete the METCON within the time cap.
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METCON 24 min EMOM a) 12 KBs (44/26#) b) 12 Wallballs (16/10#, 10/9′) c) 12 Jumping pull-ups
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METCON 3 Rounds, each for time: 30 Push-ups 50 Double unders (100 singles) 700m Row Rest 2 min
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METCON 16 min AMRAP 25 Sit-ups 20 Box jump overs (24/20″) 15 Thrusters (75/55#)
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METCON For time: 400m Run 35 Kettlebell swings (44/26#) 35 Burpees 600m Run 28 KBS 28 Burpees 800m Run 21 KBS 21 Burpees
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METCON 5 rounds for time: 20 Jumping pull-ups 30 Air squats 40 Lunge steps w/ medball (16/12#)
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METCON 5 rounds: 2 min Row for calories Rest 2 min Record each round score
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METCON 5 Rounds for time: 20 Calorie Row 15 Shoulder press (65/35#) 10 Pull-ups
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