Category

LeanFit
METCON 30 min running clock: 1st 10 min EMOM Even- 10 Kb Swing (35/26#) Odd- 8 Burpees ———- 2nd 10 min EMOM Even- 8 Deadlift (135/85#) Odd- 15 Sit-ups ———- 3rd 10 min EMOM Even- 150m Run Odd- 8 Pull-ups
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METCON 40 Pull-ups 50 Wallballs (14/10#) 60 Double Unders (3/1 singles) 70 Kettlebell Swings (35/26#) 80 Sit-ups * Every time you break up a movement set you must stop and complete 2 burpees
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METCON 1000m Row for time Rest 1 min, then: “Death By” 10m Row *EMOM add 10m and complete that distance within the minute for as long as possible, beginning with 10m
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METCON 30 min AMRAP: 500m Row 50m Farmer’s Carry (35/26#) 5 Wall-Climbs 10 Pull-ups 50 Double Unders (3/1 singles) 200m Run
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METCON 21-15-9 Hang Squat Clean (95/65#) Row for calories Rest 5 min 21-15-9 Burpees Box Jumps (24/20″)
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METCON AMrAP 6 min to complete: 800m run Max rep Pull-ups Rest 2 min 6 min to complete: 800m Run Max rep Push-ups Rest 2 min 6 min to complete: 800m Run Max rep Sit-ups
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METCON 25 min AMRAP 5 Pull-ups 2 Deadlift (155/105#) 8 Push-ups 200m Row 200m Run
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METCON Ladder Format EMOM: 1 Power Snatch (75/45#) + 1 T2B 2 Power Snatch+ 2 T2B 3 Power Snatch+ 3 T2B 4 Power Snatch+ 4 T2B 5 Power Snatch+ 5 T2B…etc -Until cant complete within minute, -then immediately next minute: Ladder Format EMOM: 1 Kettlebell swing (35/26#)+ 1 Box jump 2 Kettlebell swing+ 2 Box...
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METCON 20 min EMOM a) 15 Wall balls (14/10#) b) 20 Abmat Sit-ups c) 30 Double unders (2/1 singles) d) 10 Box jumps (24/20″)
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METCON 5 rounds for time: :30 Sec plank hold 10 Push-ups 10 Burpees 400m Run
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