METCON 5 rounds for time of: Barbell overhead walking lunges, 50′ 21 burpeesRead More

METCON 3 Rounds: 800m Run 20 Push-ups 100 Singles unders 20 Sit-ups *24 min CAPRead More

METCON 21-15-9 Shoulder press Front squat Deadlift 200m Run following each round **All performed with dumbbells. Light weight!Read More

METCON 10 min AMRAP 2-4-6-8-10-12 etc Kettlbell Swings Sit-ups Rest 5 min 3 Rounds, record fastest time: 800m Run Rest 3 min between roundsRead More

METCON 16 min AMRAP 8 Shoulder press 16 Box jumps 64 Single undersRead More

METCON 20 min AMRAP 15 Lunge steps 15 Calorie Row 15 Medball Squat cleansRead More

METCON 6 Rounds for time: 200m Run 12 Kettlbell Swings (moderate weight) 8 Ring rowsRead More

METCON 21-18-15-12 Wallballs (moderate weight) Burpees 6″ target CORE/COOLDOWN 3 Rounds, for cool down and core work: 2:00 min row, moderate pace 25 Sit-ups, weighted if desired 25 Russian twists, w/ medballRead More

METCON For time: 1000m Row 100 Wallballs (light) 800m RunRead More

METCON 25 min AMRAP 10 Deadlift (115/65#) 10 KB swings (44/26#) 10 Burpees 10 V-upsRead More