METCON 20 min EMOM 3 Front Squat (115/75#) 5 Push-ups 7 Box jumps (24/20) *If you do not complete a round within the minute, finish the round in the next minute and take that round off. I.e.- Round 1= :43 sec Round 2= 1:03 Round 3= Rest Round 4= :48 sec Record total # of...Read More

METCON 25 min AMRAP 100 Singles 10 Deadlift (155/105#) 15 Wallballs (20/14#) 20 Lunge steps (2 kbs: 26/18#) 400m RunRead More

METCON 5 rounds for time: 15 Sit-ups 12 Kb Swings (53/35#) 9 Push-ups 6 Pull-upsRead More

METCON 20 Thrusters (95/65#) 750m Row 20 Thrusters 30 SDHP 20 Thrusters 30 Box jumps (24/20″)  Read More

METCON 5 rounds for time: 5 Push-ups 10 Pull-ups 15 Hollow rocks 10 Deadlift (135/95#) 5 Hang Squat clean Rest 2 minRead More

METCON “Filthy 50” For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double undersRead More

METCON For time: 50 cal Row 40 Wall balls (20/14#) 30 Pull-ups 40 Burpees 50 Kb Swing (53/35#)Read More

METCON “Tabata Something Else” Tabata: 1) Pull-ups 2) Push-ups 3) Sit-ups 4) Air SquatsRead More

METCON 19 min AMRAP 20 Double unders (3/1 singles) 15 Kb swings (53/35#) 10 Box jumps 5 Push-ups 200m RunRead More

METCON 30 min EMOM a) 11 cal Row b) 11 BurpeesRead More