METCON 3 Rounds, for reps: 1 min AMRAP Russian Swings (53/35#) Rest :30 sec 1 min AMRAP HR Push-ups Rest :30 sec 1 min AMRAP Ring rows Rest :30 sec 1 min AMRAP Wallballs (20/14#) Rest :30 sec 1 min AMRAP Jump rope Rest :30 secRead More

SKILL 6 Rounds: :30 sec plank hold 12 Russian Twist (15/10#) METCON 6 Rounds: 400m Run Rest 1:1Read More

METCON 10 Rounds for time: 3 Power Cleans (105/65#) 5 Burpees 7 Box Jumps (24/20″) 9 Lunge stepsRead More

METCON 8 min EMOM 150m Row Rest 3 min “Annie” 50-40-30-20-10 Double unders Sit-upsRead More

METCON 3 rounds, each for reps: 5 min AMRAP 10 cal Row 8 Burpees 6 Power Snatch (95/65#) Rest 2 minRead More

METCON 5 rounds for time: 400m run 12 Box jumps (20″) 15 kb Swings (35/26#) 18 Sit-ups 21 Double unders Rest 2 minRead More

SKILL Superset: 3x 20 Sit-ups 3×15 Back Extension METCON “Cindy” 20 min AMRAP 5 Pull-ups 10 Push-ups 15 SquatsRead More

METCON For time: 60 Box jumps 50 Kb Swings (53/35#) 40 Burpees 30 Deadlift (95/65#) 20 Hang Clean 10 Split JerkRead More

METCON 5 Rounds: 500m Row 10 Hang Snatch (95/65#) 12 Ring rowsRead More

METCON 21-18-15-12-9-6-3 Wallballs (14/10#) Box Step-ups w/ medball (20″) Push-upsRead More