How are your Double-Unders?? Metcon Every minute, on the minute, for 30 minutes (6 sets of each): Minute 1 – 20/15 Calories of Rowing Minute 2 – 40 Double-Unders Minute 3 – 20 Russian Kettlebell Swings Minute 4 – 20 V-Ups Minute 5 – Rest Zoom Link for On Demand Class: 8AM Class (Mon-Fri): https://zoom.us/j/371461013...Read More
Cleans! Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: 2 x Clean lift Off + Hang Clean (pull from the floor, pause for 2 seconds at mid-patella, and then clean from the position) Start around 60-65% of your 1-RM and build over the course of the 8 sets to something heavy for today....Read More
30 Minutes! Metcon Against a 30-minute running clock… 1000 Meter Row Immediately followed by as many rounds and reps as possible of… 5 Bar Muscle-Ups 10 Strict Handstand Push-Ups 15 Kettlebell Swings (24/16 kg) 20 Box Step Ups Zoom Link for On Demand Class: 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206...Read More
Boot Camp + Skills and Drills! Zoom Link for On Demand Class: 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE* Posted after our live feeds everyday on our IGTV for lifetime access. M-F 8am LIVERead More
Hang Clean + Jerks! Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Hang Clean + Jerk Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today. Metcon Against a 3-minute running clock… 30/20 Calories of Rowing Max Reps of Power...Read More
Deadlifts! Weightlifting Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 20 seconds Tall Box Jumps x 6 reps (land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition) Rest 2 minutes Metcon For time: 800 Meter Run...Read More
Pull-Ups! Weightlifting Five sets of: Barbell Z-Press x 5 reps Rest 60 seconds Weighted Strict Pull-Up x 5 reps Rest 60 seconds Build over the course of the five sets to today’s heavy 5-RM for both movements. Metcon Complete as many rounds and reps as possible in 10 minutes of: 40 Double-Unders 10 Alternating Dumbbell...Read More
Lunges! Weightlifting Every 2 minutes, for 6 minutes (3 sets): Dumbbell Forward Alternating Lunge x 20 steps @ 10X0 Go heavy, the final steps should not be performed without struggle. Metcon For time: 50 Calorie Row 50 Box Jumps (20″ – step down) 50 Kettlebell Swings (24/16 kg) 50 Box Step Ups with Kettlebell (24/16...Read More
Rowing and Running! Metcon With a continuous running clock, perform the following for times: 0:00 – 1000 Meter Row 5:00 – 75 Shoulder to Overhead (40/25 lbs) 10:00 – 15 Bar Muscle-Ups or 30 Strict Pull-Ups 15:00 – 75 Dumbbell Front Squats (40/25 lbs) 20:00 – 75 Box Jump-Overs (24″/20″) 25:00 – 800 Meter Run...Read More
