METCON 4 Rounds, for QUALITY reps: :45 sec Medball Cleans (20/14#) :15 sec Rest :45 sec Box Jumps (24/20″) :15 sec Rest :45 sec Wall-walks :15 sec Rest :45 sec V-ups 1:15 REST 20:00 running clockRead More

METCON For time: 30 Burpees 600m Row 30 Pull-ups 600m Run 30 BurpeesRead More

METCON 16 min AMRAP 10 Push press (75/55#) 15 Kb swings (53/35#) 20 Box jumps (20″)Read More

METCON 2 Rounds, for time: 50 Sit-ups 40 Russian Swings (53/35#) 30 Burpees 800m RunRead More

METCON For time: 7 Rounds: 50′ Burpee Broad jumps 200m Run 10 Push press (75/55#)Read More

METCON 4 Rounds, for total reps: 4 min AMRAP 20 KB Swing (53/35#) 20 Wallballs (20/14#) Max rep Burpees Rest 2 min btwn rounds CORE 3 rounds: 30 Russian Twist (medball) 20 Lunge steps (kb in each hand) 10 Good mornings (bar)Read More

METCON 18 min AMRAP 100 Singles 80 Flutter kicks 60 Goblet Squats (53/35#) 40 Step-ups (24/20″) 20 Sumo Deadlift High-pull (53/35#)Read More

METCON For time: 800m Run Then; 8 Rounds of: 15 Push-ups 15 Jumping pull-ups 15 Burpees Followed by; 400m Farmers carry (35/26# each hand)Read More

METCON 5 rounds: 15 KB swing (53/35#) 30 sit-ups 15 Toes to bar 30 Double unders 15 Toes to barRead More

METCON For time: 500m Row 50 Push press (55/35#) 500m Row 50 Back Squat (55/35#) 500m Row 50 Jumping pull-ups 500m RowRead More