Category Archives: Uncategorized

Friday BURN

Metcon (AMRAP – Rounds and Reps)
AMRAP 29
100m Walking Lunge
100m Long Jump
100m Backwards Run
100m Side Skip
400m Run

Thursday BURN

Metcon (Time)
1500m Row
50 Body Row
x3

Wednesday BURN

Metcon (AMRAP – Reps)
AMRAP 33
20 Each 30#/15#
Back Squat
Push Press
Thruster
Hang Pwr Snatch
+10 Reps Each Round

EMO5M 25 Burpees

Tuesday BURN

Metcon (Distance)
AMRAP 30
300m Row
1m Thruster 30#/15#
+300m Every Round

Score is total meters rowed.

Monday BURN

Metcon (Time)
10m Clock
Run 800m
100 Rope Skips
30 Russian Twists
30 T2B
Plank with time remaining on 10m Clock.
x3

Score is total time spent in active plank.

Friday BURN

Metcon (AMRAP – Reps)
(1)20 Burpees – (2)200m Run – (3)300m Row
1m Body Row
20 Burpees
2m Box Squat (SL)
20 Burpees
3m Rope Skips
x3

Thursday BURN

Metcon (Time)
2000m Run
AMRAP 8
10 DB OH Lunge
10 Renegade Row
10 DB Front Squat
2000m Row

Clock starts/ends before Run/after Row.

Wednesday BURN

1K Step Ups (Time)
For Time
1000 Step Ups
45# Pack or Vest
24"

Tuesday BURN

Metcon (Time)
400m Run
30s in L-Sit (collectively)
400m Run
30s L-Hang
x5

Collect 30 seconds in the hold prior to starting next 400m run.

Monday BURN

Metcon (AMRAP – Reps)
4 Rounds
1000m Row
2m Max Swing
2m Rope Skips