METCON 18 min AMRAP 6 Hang Power clean (75/55#) 6 Front rack Lunge steps 6 Push Press 10 Burpees 15 Sit-upsRead More

METCON 3 rounds, for time: 100 Singles 30 Kettlebell swings (44/26#) 200m Run CORE Not for time: Accumulate 100 Sit-ups Accumulate 100 Weighted Russian twist Accumulate 2:00 of hanging from Pull-up bar with knees at 90 degreesRead More

METCON “Chelsea” Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats AMRAP – Rounds and RepsRead More

METCON 12 min AMRAP 10 Ring rows (horizontal, feet on box) 10 Wallballs (20/14#) 10 Ring Push-ups (horizontal, feet on plate) Then; Not for time: Accumulate 50 hollow rocks Accumulate 30 Super-mans Accumulate 3:00 Plank hold, weighted if possibleRead More

METCON For time: 1 mile run Rest 5 min For time: 4 Rounds: 15 Kettlebell swings (53/35#) 12 Box jumps (24/20″) 9 Thrusters (95/65#)Read More

METCON 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Score each movement total separately.Read More

METCON 6 Rounds, each for time: 15 Sit-ups 10 Burpees 200m Run 2 min RestRead More

METCON 5 rounds: 4 minutes- 20 Wallballs (16/12#) 20 Lunges :30 sec Row Rest remaining time and begin next round @4, 8, 12, and 16 Score= Distance rowed each roundRead More

METCON 3 rounds- 5 min AMRAP 50 Single unders 25 Russian Kb Swings (53/35#) 15 Jumping Pull-ups Rest 2 minutes Each round scored separatelyRead More

METCON 16 min AMRAP 30 Sit-ups 25 Kb swings (44/36#) 20 Lunge steps 15 Burpees 10 Goblet squatsRead More