METCON 14 min AMRAP 10 Burpees to 6″ target 10 Kettlebell Swings (44/26#) 20 Jumping jacks 35 SinglesRead More

METCON For time: 4 rounds: 25 Wallballs (20/14#) 800m RunRead More

METCON 5 rounds: 10 Power Clean (95/65#) 20 Sit-ups 30 Double unders 400m RunRead More

METCON 30 min EMOM 1 Box jump (24/20″) 2 Pull-ups (or ring rows) 4 Burpees 8 Air squats *If necessary, scale movements or reps to be completed around :45 seconds to leave :15 sec for rest. If you find yourself falling behind 2-3 minutes in a row, AMRAP the remaining time.Read More

METCON 5k Run for time 13 laps, 3.2 miles. Scale according to current endurance ability. Push your limits, but don’t go overboard. Walk if necessary. 45 min CAP.  Read More

METCON 20 min AMRAP 50 Single unders 40 Sit-ups 30 Burpees 20 Box jumps (24/20″) 10 Pull-upsRead More

METCON “Helen” 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Rest, then perform: 3 rounds: 20 Sit-ups 20 Russian twist 15 Straight leg deadlifts (light weight)Read More

METCON “Pushin’ and Pullin'” For time: 100 Hand-release Push-ups 100 Calorie Row *feet/knees on plate for HRPU (45/25#) *Partition reps as desired.Read More

METCON “Dirty Thirty” For Time: 30 Box jumps, 24″ 30 Jumping pull-ups 30 Kettlebell swings, 1 pood 30 steps Walking Lunge 30 Knees to elbows 30 Push press, 45# 30 Back extensions 30 Wall ball shots, 20# 30 Burpees 30 Double undersRead More

METCON For time: 50 Air squats 40 Sit-ups 30 Kettlebell swings (44/26#) 40 Air Squats 30 Sit-ups 20 Kettlebell swings 30 Airsquats 20 Sit-ups 10 Kettlebell swingsRead More