MetCon in teams of 2 “Flying V” 2 RFT160/130 Cal Echo Bike125 Sychro Air SquatsRest 5:00 between sets***split bike calories as desired Strength OHS 5-4-3-2-1Rest :60 between sets***increase weight as reps decreaseRead more

MetCon in teams of 2 “Bombay” AMRAP 3020/16 Cal Row20 Push-Ups20 Hang Cleans (115/85)***switch after fully completed roundRead more

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 sets***rest as needed10x 10 PVC Pull Downs***1:1 rest or you go/I go10x 10 Seated Row***1:1 rest or you go/I go10x 10 Empty Bar Curls1:1 rest or you go/I goRead more