[youtube width=”425″ height=”345″]https://www.youtube.com/watch?v=qGjfGE_earQ[/youtube]Read More

CORE Not for time: 3 rounds- 1:00 front plank :45 sec side plank each side 10 Barbell good mornings 15 Back extension METCON For time: 25 Burpees 50 Kettlebell Swings (53/26#) 25 BurpeesRead More

METCON 3 rounds for time: 500m Row 24 Russian kettlebell swings 12 Box jumps (24/20″)Read More

METCON 3 Rounds for time: 25 Thrusters (75/55#) 25 Burpees 800m RunRead More

METCON TABATA Ring rows (consistent angle) Rest 1 min TABATA Sit-ups Rest 1 min TABATA Shuttle run (20’/20′, 4 point touch each change of direction. Every 20′ length=1 rep) Record all 3 movement totals separately.Read More

METCON 20 min AMRAP 400m Run 30 Russian KB swings (53/35#) 20 Jumping pull-ups 10 BurpeesRead More

METCON 5 Rounds for time: 6 Burpees 12 Kettlebell swings (44/26#) 6 Burpees 36 Double unders/72 singlesRead More

METCON For time: 60 Lunge steps 30 Jumping pull-ups 3k Assault bike 30 Jumping pull-ups 60 Lunge stepsRead More

METCON 20 min AMRAP 15 Box jumps (24/20″) 15 Push-ups 20 Kettlebell swings (44/26#) 20 Wallballs (16/10#) 25 Sit-ups 25 Jumping jacksRead More