METCON 3 Rounds for time: 50 Air squats 400m Run 30 Russian swingsRead More

METCON “Ghost” 6 Rounds: 1 min Row for calories 1 min Burpees 1 min Double unders Rest 1 min Record total repsRead More

METCON 6-9-12-15-12-9-6 KB swing Wallballs Sit-ups 18 min CAP CORE WORK Perform 3-5 Rounds, not for time: 25 Sit-ups 30 Russian twist 50 Flutter kicks 10 Good mornings 1:00 min Side plankRead More

METCON 6 Rounds for time: 10 Jumping pull-ups 200m Run 30 Mountain climbersRead More

METCON For time: 5 Rounds: 9 Burpees 11 Push press Then; 2001m RowRead More

METCON For time: 1000m Row 25 Dumbbell Hang clean and jerk 100′ Bear crawl 25 Ring rows 1000m AirdyneRead More

METCON 5 Rounds: 400m Run 15 Deadlift (light) 25 Sit-upsRead More

WEIGHTLIFTING Back squat 8 min EMOM, 5 reps at moderate load METCON For time: 100 Flutter kicks 50 Ring rows 25 Burpee Box jump overs 50 Push press (light) 100 Lunge stepsRead More

METCON 24 min AMRAP: 15 Calorie Row 15 Push-ups 15 Calorie Airdyne 15 Wallballs 75 SinglesRead More