1. Tap the + sign from anywhere in the app. The big blue plus sign in the middle of the MFP toolbar will reveal options to add one of five things: status update, water, food, exercise, or weight. Tap the…

Metcon  HERO Workout Georgie 21 Min time cap BUY IN: 65 Sit ups then AMRAP of 7 Burpees 11  Push Ups 22 Implement Swings Warmup  400m Run _________ 3 Rounds of 6 x Push Ups 8 x Good Mornings 12…

Metcon For Time – 16 min cap 100 Mountain Climbers 25 DBL DB/ Implement Box Step Overs 50 Deck Squats 25 DBL DB/ Implement Box Step Overs 100 Mountain Climbers Midline EMOM 5 Mins 45 Second Plank Warmup  3 rounds…

Plyometrics EMOM 8 Mins 6 x Weighted Good Mornings + 2 x Broad Jumps Metcon For Time – 18min Cap 5 Rounds 400m Run / 75 DU / 125 Singles 10 Burpees 10 HSPU/ Pike HSPU Warmup  2 Rounds of…

Strength Deadlift  Deficit Deadlift 5×8 Heavy or Good mornings (Weighted) 000,300,600,900,1200 Metcon For Time 200 x Mountain Climbers 50 x DBL DB Hang Snatch or Swings 50 x Wall Balls or Implement Squats/Thrusters Warmup Tabata – 4min 20sec ON 10sec…

Strength Plyometrics 7 Rounds of 4 Broad Jumps for max distance 000,130,300,430,600,730,900 Metcon For Time (15-18 min cap) 1.2k Run 100 Air Squats 75 Push Ups 50 Pull ups/ rows/ bent over rows Break workload up however athlete chooses *Wear…

Shoulder Press  Implement Strict Press 5×3 Heavy 1×10 Light 000,230,500,730,1000,1230 *Superset with 10-15 Tricep Dips Between Each Round Metcon  7 Min AMRAP 7 Pike or HSPU 1 Hang Squat Snatch Or 5 Implement Swings Warmup 3 Rounds of 20 x…

Strength Bulgarian Squat 4×6 Weighted (L+R) 2×15 Jumping Bulgarians (L+R) 000,300,600,900,1200,1500 Metcon For Time – 15 min cap 3-6-9-12-9-6-3 Devil Press Implement Box Step Ups or Overs Warmup A. 400m Run or 3min B. Tabata – 4min, 20sec ON 10sec…

Metcon Push 4 Sets 15 Tricep Dips + 10 Push Ups 000,300,600,900 Metcon 18.3 For Time (14 min cap) 2 rounds for time of: 100 double-unders 20 Goblet squats 100 double-unders 20 Hand Release Push Ups 100 double-unders 20 dumbbell…

Metcon Strength Component 5 Rounds of 6 Heavy Bent Over Row 000,230,500,730,1000 Metcon For Time 15 min cap 3 Rounds 30 Pistol Squats (Goblet Squats) 10 Implement Deadlifts 15 Shoulder Taps (L+R=1) WARMUP 3 rounds of 10 Toy Soldiers Kicks …