METCON 16 min AMRAP 200m Run 30 Double unders/60 Singles 15 Wallballs 10 Dumbbell step-ups 5 BurpeesRead More

METCON 12 Days of Christmas- LeanFit version 1 Burpee Box jump 2 Front rack lunges 3 HR Push-ups 4 V-ups 5 Jumping Pull-ups 6 Air squats 7 Kettlebell swings 8 Push press 9 Sit-ups 10 Wallballs 11 Deadlifts 12 Russian twists All barbell movements should use the same weight. No more than 115/75#, scale appropriately.Read More

METCON Every 5 minutes for 25 min: Row 500m Record average time.Read More

METCON 4 Rounds: 15 Box jumps 20 Deadlift (light) 25 Sit-ups 30 Weighted lungesRead More

METCON 3 min AMRAP Burpees to 6″ target Rest 5 min 21-15-9 Kettlebell swings Push-ups Rest 5 min 3 min Row max distanceRead More

METCON 15 min AMRAP 15 Thrusters 200m Run 15 Toes to bar, or v-ups w/ PVC 200m Run CORE 12 min “AMRAP”, quality first 20-30 Medball russian twists 15-25 Medball Sit-ups to wall touch, ball overhead at all times 10-20 Hollow Rocks 10 Good mornings, light and slow  Read More

METCON 15 min AMRAP 100 Single unders 15 Hang snatch 15 Dumbbell deadliftsRead More

METCON GAME DAY! 30 min AMRAP Complete stations for varying point rewards. Each of the 7 stations may be completed 0-1 times each round. Once you have completed the desired stations for that round, complete a 400m run and then you may begin another round. Accumulate as many points as possible in the 30 minutes.Read More

METCON For time: 20 Lunge steps 30 Burpees to plate 20 Lunge steps 30 Slam ball over the shoulder 20 Lunge steps 60 Double unders/ 120 Singles 20 Lunge steps 30 Dumbbell snatch (15 per arm) 20 Lunge stepsRead More

METCON 30 min EMOM a) 8 Ring rows b) 15 Sit-ups c) 15 WallballsRead More