WEIGHTLIFTING 3 sets of 10 Back squat @60%, 1 set every 2 min METCON 8 min AMRAP 5 Front squat 7 Bar facing burpees 9 Deadlift Rest 5 min 6 min Double under practiceRead More

METCON 5 Rounds: 25 Calorie Row 20 Kettlebell swings 15 Jumping pull-upsRead More

METCON “Nancy” 5 Rounds for time: 400m Run 15 Overhead Squats (95/65#) CORE WORK 3 Rounds: 1 min Plank on hands, weighted if possible 10 Barbell goodmornings 15 V-ups 30 Russian twist (medball)Read More

METCON 25 min AMRAP 20 Back squats 100m Farmers Carry 50 Double unders/100 SinglesRead More

METCON Every 5 minutes for 30 min: 40m/30f Calorie Row 20 Push press Rest remaining time between rounds. Record each round working time. Mobility work Post-WODRead More

WEIGHTLIFTING 5 sets each, 1 set every :90 seconds for 15 min: a) :60 sec plank hold b) 6 Single arm RDL’s per leg METCON 10 min AMRAP 21 Kettlebell swings 15 Burpees 9 Slam balls  Read More

METCON 4 rounds: 20 SDHP 40 Sit-ups Rest 6 minutes 800m Run for timeRead More

METCON 15 min AMRAP 18 Wallballs 15 Step-ups 12 Ring rows Weightlifting 1 set every :90 sec for 15 min (5 rounds)- a) 12 Weighted lunges b) 8 Ring Squat row and reach each sideRead More

METCON “Loredo” With a 30 min STRICT time cap, complete as much as possible of- Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 metersRead More

METCON 24 min EMOM Odd- 5 Power clean+ 5 Front squat Even- 9 Bar Facing burpeesRead More