METCON 5 rounds: 200m Run 20 Wallballs (20/14#) 10 Pull-upsRead More

SKILL Turkish Get-ups Complete 30 reps total, increase in weight as desired. Beginners-> abmat//medball Intermediate-> Kettlebell Advanced-> Barbell METCON Work for :20 sec, rest :10 sec Complete 4 Rounds, switch movements every :20/:10 cycle. (8 min total) a) Box jumps (24/20″) b) Sit-ups c) Burpees d) Russian swings (70/44#) *Record total repsRead More

METCON 900m Row 90 Double unders (2/1 singles) 700m Row 70 Double unders 500m Row 50 Double unders 300m Row 30 Double undersRead More

METCON Modified “Lumberjack 20″ For time: 20 Calorie Row Run 400m 20 Kettlebell swings, (44/26#) Run 400m 20 Overhead Squats, (95/65#) Run 400m 20 Burpees Run 400m 20 Pull-ups Run 400m 20 Box Jumps (24/20”) Run 400m 20 Medball cleans (20/14#) Run 400mRead More

METCON 12 min AMRAP 6 Curtis P’s (complex, 75/55#) 24 Double unders (50 Singles)   *Curtis P= Power clean, Lunge Right, Lunge Left, Push press All 4 movements is 1 complexRead More

METCON 3 Rounds: 600m Run 20 Burpees 15 Pull-ups 20 Wallballs (20/14#)Read More

METCON 6 min AMRAP 15 Kettlebell swings (35/26#) 20 Sit-ups Rest 3 minutes 6 min AMRAP 15 Wallballs (20/14#) 30 Double unders (60 singles) Rest 3 minutes 3 Rounds for time: 400m Run 15 Pull-upsRead More

METCON 6 Rounds: 10 Burpees over the rower 15 Calorie Row Rest 2 minutesRead More

METCON 30 Box jumps (24/20″) 30 Lunge steps 15 Pull-ups 30 Wallballs (20/14#) 30 Lunge steps 15 Pull-ups 30 V-ups 30 Lunge steps 15 Pull-upsRead More

METCON 200m Run 10 Burpees 10 Calorie Row 400m Run 20 Burpees 20 Calorie Row 600m Run 30 Burpees 30 Calorie Row 400m Run 20 Burpees 20 Calorie Row 200m Run 10 Burpees 10 Calorie RowRead More