MetCon “The Mighty Ducks” for Time15-12-9Thrusters (135/95)Weighted Pull-Ups (45/25) Strength Back Squats10x 3@ 81%Read More

MetCon “Open 17.1” for Time (cap 20:00)10-20-30-40-50DB Snatch (50/35)***15 Burpee Box Overs (24/20) after each set Clean Complex Clean DL to 1″ from floor + Clean Pull +P Clean +Jerk2 sets @ 75% of 1RM Clean2 sets @ 80% of 1RM CleanRead More

Athletes Choice “Underdog” 3 Sets on Echo Bike 5:00 easy to moderate pace5:00 moderate pace1:00 hard pace:30 full sprint***no rest between sets2:00 cool down/recovery***36:30 total clock time “Top Cat” Mayhem Bodybuilding AMRAP 1015/12 Cal Ski/Row15 Push-ups***rest as needed10 Rounds10 C2B Pull-ups10 DB Bench (50s/35s)***rest as needed12-10-8-6Bench Press (build weight as reps decrease)12 Bar Curls between...Read More

Gymnastics Test For Time (7:00 cap)50 HSPU (strict if possible) MetCon “Tom and Jerry”- 2 Rounds on the 6:00s21-15-9Wall Balls (20/14)Cal RowRead More

MetCon “The Jetsons”AMRAP 512/10 Cal Echo Bike15 T2BDirectly into AMRAP 512/10 Cal Echo Bike5 Bar MUDirectly intoAMRAP 515 T2B5 Bar MU Accessories 3-4 Sets (cap 15:00)15 Single Leg Elevated Glute Bridge (each leg)15 Glute Ham Raises15 Single Leg KD Deadlifts (each leg)15 Reverse HypersRead More

MetCon “The Flintstones” for Time25 P Snatch (135/95)25 P Clean & Jerks (135/95)50 Thrusters (95/65) Strength B Squat10 sets of 2 @ 90% of 1RMRest :60-:90 betweenRead More

MetCon “Edna” for Time (cap 12:00)3 Rounds10 OHS (135/95)50 DUsDirectly into 3 Rounds10 Thrusters (95/65)50 DUs Oly P Clean to parallel w/:01 pause + Jerk2 sets (2+2) @ 78% of clean 1RM2 sets (2+1) @ 81% of clean 1RMRead More

MetCon ATHLETES CHOICE “Lucinda” Echo BikeWarm-up 5:00 easy pace3x :30 hard pace, :30 easy pace2:00 recovery pace2x :10 max effort sprint, :50 easy pace3:00 recovery pace3x 3:00 hard pace, 3:00 easy paceCool Down 5:00 recovery pace38:00 total time OR “Opal” – Run Intervals2 Rounds of 6 sets200m @ fast pace, 200m @ easy pace***no rest...Read More

MetCon “Dorothy” 2 Sets16/12 Cal Echo Bike25 GHDSU (30 V-Ups)16/12 Cal Echo Bike25 Deadlifts (225/155)16/12 Cal Echo Bike25 T2BRest 5:00 between Oly Complex Hi Hang Muscle Snatch + Drop Snatch + Sotts Press3 Sets (3+3+3) @ light weightRest :60 between setsRead More

MetCon “Ethel” Task TABATA300 Reps for Time following this pattern:20 C2B Pull-ups, :10 rest:20 Push-ups, :10 rest:20 Sit-ups, :10 rest:20 Air Squats, :10 rest Rest 5:00 “Ethel” Task Double TABATA200 Reps for Time following this pattern:40 Strict Pull-ups, :20 rest:40 Double DB Bench Press, :20 rest:40 T2B, :20 rest:40 Wall Balls (20/14), :20 restRead More