METCON 20 min AMRAP: 1:30 sec Calorie row 400m Run 20 Burpees Score=calories+burpees+20 for each completed runRead More

GYMNASTICS Accumulate 30 Ring rows, aiming for sets of 6-10 reps per set Accumulate 30 push-ups, adjust angle for full R.O.M. METCON 1 mile Run, for timeRead More

METCON For time: 21-15-9 Dumbbell thrusters Box jump overs 800m Assault bike to finish each roundRead More

METCON 20min AMRAP 15 Push-ups 15 Box jumps 15 Ring rows 50 Single unders 30 Sit-upsRead More

METCON 25-20-15 Burpees Wallballs Rest 5 minutes “Helen” 3 Rounds for time: 400m Run 21 Kettlebell swings (53/35#) 12 Pull-upsRead More

METCON 5 Rounds: 500m Row 400m Assault bikeRead More

METCON 5 min AMRAP 5 Power Clean (75/55#) 5 Thrusters Rest 5 min 10 min AMRAP 9 Deadlift (135/95#) 1 Round of “Cindy” Rest 5 min 7 min AMRAP 7 Lateral burpee over bar 7 Hang Power Snatch (55/35#)  Read More

METCON 16 min AMRAP 200m Run 10 Ring rows 10 Push-upsRead More

METCON 32 min EMOM a) 10 Burpees b) 20 Sit-ups c) 10′-20′-10′ Shuttle run d) 12 Front rack lunge steps 10-20-10 shuttle: run 10′, make a 4 point touch, return to the start, make a 4 point touch, run 20′, touch, back, 10′ touch and backRead More

METCON 15 Min AMRAP: 3:00 Airdyne 1:00 Sit-ups 1:00 Push-ups 3:00 Airdyne 1:00 Wallballs 1:00 Ring rows 3:00 Airdyne 1:00 Kettlebell swings 1:00 Burpees Record total reps (Airdyne cals+ movements)Read More