METCON 10 min AMRAP 15 Box jump overs 10 Shoulder to overhead   CORE WORK 4 Rounds: 20 weighted Sit-ups or 15 GHD :45 sec Side plank/side :30-60 sec Bar hang (engage core) 10 Banded goodmorningsRead More

METCON 5 Rounds: 3 min Row (calories) 2 min RestRead More

STRENGTH 4 x 8 Deadlift, 1 set every 2 min METCON 10 min AMRAP 30 Russian swings 2 Round of “Cindy”(5 Pull-ups, 10 push-ups, 15 squats) 1 Round of Cindy=30 reps Practice proper scaling for fluid transitions on Cindy movementsRead More

STRENGTH Push Press 3 x 10, 1 set every 2 minutes METCON 14 min AMRAP 7 Dumbbell Shoulder press/arm 7 Dumbbell snatch/arm 21 Sit-ups 200m RunRead More

STRENGTH 4 sets of 12 Back rack lunge steps, rest :90 sec between sets METCON 4 rounds, each for reps: 5 min AMRAP: 60 Singles 20 Sit-ups 15 Kettlebell swings 10 Push-ups Max Jumping pull-ups Rest 1 min btwn roundsRead More

METCON 30 min EMOM a) 10-15 Calorie Row b) 10-20 Push-ups c) 30 Lunge steps, w/ medball if wanting challengeRead More

METCON For time: 30-20-10 Dumbbell thrusters Jumping pull-ups Dumbbell weighted lungesRead More

METCON 4 Rounds: 400m Run 25 Sit-ups 20 Sumo deadlift high-pullRead More

METCON 20 min AMRAP 16 Wallballs 8 Pull-ups Rest :30 sec 20 Air squats 8 Power cleans Rest :30 secRead More

METCON LeanFit Nate 20 min AMRAP 4 Jumping Pull-ups 8 Push press 12 Kettlebell swingsRead More