METCON “Fight Gone Bad” 3 Rounds, for reps: 1 minute Wallballs (20/14#) 1 minute Sumo Deadlift High pulls (75/55#) 1 minute Box jumps (20″) 1 minute Push press (75/55#) 1 minute Row (calories) 1 minute Rest Followed by; 2 Sets: 400m Run Rest 3 minutes between attemptsRead More

METCON 36 min EMOM a) :30 sec Row (calories) b) 12 Burpees c) 10 Box jump overs d) 8 Clean and jerkRead More

METCON 12 min AMRAP 20 Ring rows 30 Wallballs 40 OH Plate walking lunges 50 Double unders Rx Ring rows are performed with heels on box and hands/feet on a level plane parallel to the ground Lunges Rx- 45/35# plate   CORE WORK 50-40-30-20-10 Sit-ups Flutter kicks 30-25-20-15-10 Russian twists (medball)Read More

METCON For time: 400m Run 30 Deadlift 30 Box jumps 400m Run 25 Deadlift 25 Box jumps 400m Run 20 Deadlift 20 Box jumps 400m Run 15 Deadlift 15 Box jumps 400m RunRead More

METCON Working on even minutes, resting on odd minutes, perform: 50 Kettlebell swings 50 Wallballs 150 Double unders 75 Sit-ups 50 Jumping pull-upsRead More

METCON For time: 10 Push press 15 Power Clean 20 Box jumps 25 Calorie Row 30 Lunge steps 35 Burpees 30 Lunge Steps 25 Calorie Row 20 Box jumps 15 Power Clean 10 Push pressRead More

METCON For time: 18 Rounds: 7 Wallballs 6 Dumbbell shoulder press 5 Kettlebell swingsRead More

METCON 30 min Row for distanceRead More

METCON 16 min AMRAP 15 Box jumps 10 Push-ups 10 Ring rows 15 Kettlebell swingsRead More

METCON 3 Rounds for time: 400m Run 20 Burpees 30 Sit-ups 40 Lunge stepsRead More