Running! Metcon Every 12 minutes, for 36 minutes (3 sets) for times of: 50/35 Calories of Rowing 30 Burpee Box Jump-Overs (24″/20″) 800 Meter Run If you believe this will take you more than 10 minutes to complete a set, please shorten the distance of the run or Row.Read More

Split Jerks! Weightlifting Every 2 minutes, for 14 minutes (7 sets): Split Jerk *Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk *Sets 3-4 = 1 rep at 90% of 1-RM Split Jerk *Set 5 = 1 rep at 95% of 1-RM Split Jerk *Sets 6-7 = 1 rep at 95%+ of 1-RM...Read More

Rowing! Metcon Every minute, on the minute, for 30 minutes (6 sets) for max reps of: Minute 1: 10-12 Calorie Row Minute 2: 50 Double-Unders Minute 3: 15 Toes to Bar Minute 4: 60 seconds of Max Reps Devil’s Press Minute 5: RestRead More

Front Squats! Weightlifting Take 20 minutes to build to a 1-RM Front Squat Suggested sets: *Set 1 – 3 reps @ 70% *Set 2 – 2 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep...Read More

Bar Muscle -Ups! Weightlifting Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Split Stance Single-Leg Deadlifts x 10 reps @ 30X1 (Left Leg) Station 2 – Split Stance Single-Leg Deadlifts x 10 reps @ 30X1 (Right Leg) Station 3 – Barbell Hip Thrusts x 6 reps @ 30X1 Station 4...Read More

Cleans! Metcon Every 3 minutes, for 30 minutes (10 sets) for max load: 300/250 Meter Row 2 Cleans (or 10 Dumbbell Hang Squat Cleans) Note loads successfully lifted and sum them for your total score.Read More

More Hats in Stock! Metcon Hero – Bert For time:50 burpees400-m run100 push-ups400-m run150 walking lunges400-m run200 squats400-m run150 walking lunges400-m run100 push-ups400-m run50 burpees 15.5 open workout   27-21-15-9 Reps for TimeRow (calories)Thrusters (95/65 lb) Inbetweener  Every minute on the minute for 24 Minute, (6 rounds) of:  Station 1 – Burpees  Station 2 –...Read More

Teams of two! Metcon Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Toes-to-Bar 12 Goblet Squats (32/24 kg) 15 Calories of Rowing Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A...Read More

Deadlifts! Weightlifting Every 2 minutes, for 24 minutes (8 sets): Deadlift *Set 1 – 8 reps @ 55% *Set 2 – 6 reps @ 65% *Set 3 – 4 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7...Read More

24 Minute EMOM! Metcon Every minute, on the minute, for 24 minutes (4 sets) of: Minute 1 – Bar Muscle-Ups or Strict Pull-Ups  Minute 2 – Strict Handstand Push-Ups  Minute 3 – Rowing for Calories  Minute 4 – Single-Arm Alternating Dumbbell Snatches  Minute 5 – Ring or Stationary Dips  Minute 6 – 40 seconds of...Read More