METCON “Helen” 3 Rounds: 400m Run 21 Kettlebell swings 12 Pull-upsRead More

Weightlifting 3×10 Shoulder press METCON 16 min AMRAP: 100 Singles 50 Lunges 25 Push-upsRead More

METCON For time: 30 Shoulder press 40 Calorie Row 50 Step-ups 60 Lunge steps 70 Jumping jacks 800m RunRead More

METCON 5 min AMRAP Wallballs   Rest 5 min 10 min AMRAP Ladder (+3) 3 SDHP 3 Hand Release Push-ups 30 Double unders Begin with 3/3 SDHP and HRPU and add 3 reps to each every round. Always complete 30 double unders to finish the round.Read More

METCON Calorie Ladder Every :30 seconds row 1 additional calorie than the segment previous until failure. Rest 3 minutes and begin again at 1 calorie. Record round number completed for both sets. Rest 5 min “Annie” 50-40-30-20-10 Double unders Sit-upsRead More

METCON For time- 3 Rounds: 400m Run 15 Clean and jerks 10 Burpees 400m Run 20 Jumping pull-ups 10 BurpeesRead More

METCON For time: 800m Row 40 Wallballs 40 Sit-ups 800m Row 40 Lunge steps 40 Push-upsRead More

METCON For time: 40 Box jumps 50 Wallballs 60 Kettlebell swings 50 Wallballs 40 Box jumpsRead More

METCON 11 min AMRAP 50 Air Squats 800m Run AMRAP 15 Sit-ups + 15 KB swings Rest 5 min 11 min AMRAP 40 Burpees 800m Run AMRAP Thrusters (95/65#)Read More

METCON 25 min AMRAP 400m Run 40 Double unders 20 Push-ups 40 Walking LungesRead More