Strict Pull-Ups! Metcon Four rounds for time of: 400 Meter Run 10 Strict Pull-Ups 10 Dumbbell Shoulder to Overhead (50/35 lbs) 400 Meter Run 10 Dumbbell Hang Squat Cleans (50/35 lbs) 10 Toes to Bar 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...Read More

Snatches! Weightlifting Take 15 minutes to build to approximately 80% of your 1-RM Snatch and then… Metcon Every 5 minutes, for 25 minutes (5 sets) for max load: 500 Meter Row 5 Snatches Your goal is to lift as much as possible over the course of the 25 snatch attempts. You can only take 5...Read More

Bench Press! Weightlifting Every 2 minutes, for 10 minutes (5 sets) of: Bench Press Set 1 – 5 reps @ 70-75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3 reps @ 87% Set 5 – 2 reps @ 90% Rest 2 minutes, and then… Every...Read More

Bike, Row, Run, or Erg?? Metcon *Step 1* Pick one with its corresponding distance: *Assault Bike 250/200 Calories *Row 5,500/5,000 Meters *Run 3.1 Miles or 5000 Meters *Ski Erg 250/200 Calories *Step 2* Pick your next movement grouping… *Option 1 = 5 Burpees + 10 Air Squats *Option 2 = 8 Dumbbell Clean and Jerks...Read More

BootCamp! 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

Back Squats! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% Followed by… Every 3 minutes, for 9...Read More

30 Minutes! Metcon Complete as many rounds and reps as possible in 30 minutes of: 500 Meter Row 40 Double-Unders 100 Meter Farmer’s Carry (32/24 kg KBs) 20 Dumbbell Thrusters (40/25 lbs) 10 Strict Knees to Elbows Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM...Read More

Power Cleans! Weightlifting Every 2 minutes, for 20 minutes (10 sets): Power Clean x 1 rep Build over the course of the 10 sets to today’s heavy. Metcon Complete as many rounds and reps as possible in 12 minutes of: 6 Power Cleans (135/95 lbs) 12 Front-Racked Alternating Reverse Lunges (135/95 lbs) 12 Bar-Facing Burpees...Read More

Bench Press! Weightlifting Take 15 minutes to build to 90-95% of your 1-RM Bench Press When the running clock reaches 16:00, perform… Every 2 minutes, for 4 minutes (2 sets) of: Bench Press x 6 reps @ 85% of 1-RM Metcon For time: 100 Double-Unders 50 Dumbbell Push Presses (50/35 lb DBs) 50 Dumbbell Push-Ups...Read More

How are your Bar Muscle Ups?? Metcon Complete as many rounds and reps as possible in 20 minutes of: 2 Bar Muscle Ups 4 Strict Handstand Push-Ups 8 Kettlebell Swings (32/24 kg) Weightlifting Three sets of: Single-Leg Glute Bridge x 12 reps each leg @ 2012 Rest 30 seconds Frog Pumps x 20 reps @...Read More