CORE Complete 120 Sit-ups and 90 Russian twist in as few sets as possible. Alternate movements upon breaking. METCON For time: 20 Burpees 40 Kb Swing (53/35#) 60 Double unders 15 Burpees 30 Kb Swing 45 Double unders 10 Burpees 20 Kb swing 30 Double unders 5 BurpeesRead More

METCON 16m AMRAP Buy-in: 40 Burpees AMRAP time remaining: 9 Ring Rows 12 SDHP (Kb, 53/35#) 15 Box jumps (24/20″)Read More

METCON 5 Rounds, each for time: 20 Kettlebell Swings (53/35#) 15 Push-press (75/55#) 10 Burpee Box jumps 250m Row Rest 2 minRead More

METCON 18 min AMRAP Buy-in 800m Run Then; 45 Double unders 15 Front Squat (155/105#) 15 Sit-ups 10 Pull-ups 10 Power cleanRead More

METCON 16 min AMRAP 10 Push-ups 15 Cal Row 20 Wallballs (20/14#)  Read More

METCON 15.4 Scaled  8 minutes of: 10 push presses (95/65#) 10 cleans (115/75#) Rest 5 min 12 min AMRAP 50 Squats 30 Push-ups 15 Pull-upsRead More

Practice the following progressions for transition in the ring muscle-up: Transition Progression 1 Transition Progression 2 Transition Progression 3 Once you have nearly mastered the transition drills begin your progression to the full muscle-up in the following fashion: Muscle-up w/o False-grip Progression 1 Muscle-up w/o False-grip Progression 2 Muscle-up w/o False-grip Progression 3 Muscle-up w/o...Read More

METCON 21-15-12-9-6 Kettlebell Swings (53/35#) Double unders Sit-upsRead More

METCON 3 Rounds, each for time: 30 Burpees 30 Box jumps (24/20″) 20 Push press (95/65#) 20 Jumping pull-ups Rest 3 minRead More

METCON 5000m Row 100 Front squat (135/95#) Partition Row and Front squats as desired to complete the work as quickly as possible.Read More