WEIGHTLIFTING A1) 4 x 8 KB Shoulder press each arm A2) 4 x 6-8 Ring rows METCON Open 12.1 7 min AMRAP Burpees to 6″ targetRead More

METCON 20 min AMRAP 18 Calorie row 15 Bench press (75/35#) 12 Box jumps (24/20″)Read More

METCON 14 min AMRAP 50 Wallballs (20/10#, 9′) 200 Single undersRead More

METCON Five rounds for time: 18 Kettlebell Swings (44/26#) 12 Alternating Reverse Lunges w/ Kettlebell Goblet Hold 9/6 Assault Bike caloriesRead More

WEIGHTLIFTING Five sets of: Unsupported Seated Strict Press x 5-7 reps (sit on a bench without back support and press the barbell from shoulder to overhead) Rest 2-3 minutes between sets METCON 16 min AMRAP Run 400 Meters 15 Dumbbell Push Presses (25/15#) 10 Strict Pull-Ups or Ring rows (can also be scaled with bands)Read More

METCON For time: 50 Wallballs (20/14#) 100 Double-Unders 40 Wall Ball Shots 80 Double-Unders 30 Wall Ball Shots 60 Double-UndersRead More

METCON Three rounds for time of: 400m Run 30 Kettlebell Swings 20 Push-Ups 100′ Bottoms up KB carry (50′ right & 50′ left)Read More

METCON Every 8 minutes for 32 minutes (4 sets) perform: Row 750 Meters 10 V-ups 12 Pull-ups (banded if necessary) 14 Seated Dumbbell shoulder press (35/20#) *Record the time takeRead More

METCON 5 Rounds: 15 Shoulder press (95/65#) 100′ Waiters walk/arm (45/25# DB) 15 Ring rows 20 Lunge steps w/ medball (20/14#) Rest 2 minutes Record total working time (subtract the 8 min of rest) Rest 5 min 50 Calorie Assault bikeRead More

METCON 3 Rounds for time: 15 Wallballs (14/10#) 15 Push-ups 25 Double unders (50 singles) Rest 3 minutes 3 Rounds for time: 400m Run 20 Goblet squats (53/35#)Read More