METCON 3 Rounds: 10 Shoulder Press 20 Back squat 30 Deadlift Aim for unbroken sets of shoulder press and back squat but break if necessary at any point. Multiple bars (weights) are allowed.Read More

METCON 16.5 Scaled 21-18-15-12-9-6-3 Thrusters (65/45#) Bar facing burpeesRead More

METCON 24 min EMOM a) :30 sec Row b) 8 Burpee box jump oversRead More

METCON 4 Rounds, each for time: 800m Max effort run Rest 4 minutes between efforts   Upon completion, perform Core Work for the dayRead More

METCON 8 min AMRAP 15 Wallballs 12 Lunge steps 9 Box jumps Rest 5 minutes 8 min AMRAP 50 Singles 10 Pull-ups 10 Push-ups Rest 5 minutes 8 min AMRAP 15 Sit-ups 15 Kettlebell swings 15 Air squatsRead More

METCON 13-Minute AMRAP: 55 Kettlebell swings 55 Wall-Ball Shots 800m Run 55 Hand-Release Push-upsRead More

METCON 5 rounds: 15 Overhead Squats 400m RowRead More

METCON 20 min AMRAP 200m Run (=4 reps) 9 Hang Power clean 7 Front squats 5 Push JerkRead More

METCON 3 Rounds: 1 min Kettlebell swings 1 min Box Jumps 1 min Sit-ups 1 min Jump rope 1 min Wallballs Rest 1 minRead More

METCON 3 Rounds: 30 Calorie Row 25 Sit-ups 20 BurpeesRead More