Category Archives: Uncategorized

Friday BURN

Metcon (Time)
6 RFT
400m Run
40 Squats
40 Rope Skips

Friday BURN

Metcon (AMRAP – Reps)
90s Max Effort Each
Sit Ups
Ring Rows
Wall Ball
Rope Skips
Renegade Rows
Med Ball Clean
x3

Friday BURN

Metcon (Time)
3 RFT
800m Run
50 Squats
75 Lunges
100 Swings (light)

Tuesday BURN

Metcon (Distance)
30m Clock
200 Burpees
Max Effort Row w/ remaining time

Monday BURN

Metcon (Time)
3 RFT
1600m Run
2m Max Effort Wall Ball

30m Time Cap

Thursday BURN

Metcon (Time)
800m Run
100 Push Press 55#/35#
800m Run
100 Hang Cleans
800m Run
100 Front Rack Lunge
800m Run

Thursday BURN

Metcon (AMRAP – Reps)
2m Each Max Effort
Row for Cal
T2B
Sit Ups
Step Ups 20#/10#
Goblet Squat
x3

Wednesday BURN

Metcon (Distance)
8m Row for Meters
2m Slam Ball Burpees
8m Run for Meters
2m Jumping Squats
8m Row for Meters
2m Rope Skips

Monday BURN

Metcon (Time)
3 RFT
1500m Row
50 Jumping Squats
50 Russian Twists 14#/10#

Monday BURN