METCON 4 Rounds, each for time: 300m Row 10 Power Cleans (75/55#) 10 Burpees 200m Run Rest 2 minRead More

METCON 5 rounds: 20 Walking lunges 400m RunRead More

METCON 20 min (4 Rounds) 1 min Back Extension/Superman 1 min Sit-ups 1 min Rowing 1 min Jump ropeRead More

METCON 3 Rounds, each for time: 25 Double unders 15 Wall balls (20/14#) 5 Box jump (24/20″) Rest 5 minRead More

METCON 10 Min EMOM 5 Box Jump (24/20″) 150m Run Rest 2 min 10 Min EMOM 7 KB Swing (35/26#) 3 BurpeesRead More

METCON Tabata: 1) Pull-ups 2) Push-ups 3) Sit-ups 4) Squats 5) Jump ropeRead More

METCON For time: 800m Row 25 Clean and jerk (95/55#) 800m Run 25 Clean and jerkRead More

METCON 5 rounds: Every 4 minutes, complete: 12 Chest-to-bar 20 Push ups 400m RunRead More

METCON 21 Power clean (95/55#) 21 Burpee box jump (24/20″) 15 Power Clean 15 Burpee box jump 9 Power clean 9 Burpee box jumpRead More

METCON 400m Run 500m Row 20 Push press (65/45#) 20 Sit-ups 20 Wallballs (20/14#) 25 Burpees 20 Wallballs 20 Sit-ups 20 Push press 500m Row 400m RunRead More