Workout list by Rene Ferguson Train Station Met Cons

Kelly Workout

1 short lap
30 box jumps
30 wall ball shots

5 rounds for time
station Colin Workout

12 body weight deadlifts
12 box jumps
12 push press

6 rounds for time
met con 3 Workout

21 KB swings
15 double KB squats
9 double KB clean and press

4 rounds for time
met con 4 Workout

8 jump squats
8 press ups
8 sit ups

Every minute on the minute (EMOM) for 10 minutes
MET CON 5 Workout

KB burpee sumo deadlift
Double KB clean
Double KB squat and press

1+1+1x20 for time
met con 6 Workout

5 KB upright row
5 shoulder press
5 American swings

EMOM for 10 minutes
met con 7 Workout

3 deadlifts
3 cleans
3 front squats
3 pull ups

12 minutes As Many Rounds As Possible (AMRAP)
met con 8 Workout

15 thrusters
10 pull ups
5 burpees

12 minutes AMRAP
met con 9 Workout

Burpee EMOM
add a burpee every minute until failure
met con 10 Workout

1/2 bodyweight deadlifts
Ascending Deadlifts from 1 <10

descending Over bar burpees from10>1
Deadlift 1<10
OB burpees 10>1

for time