Barbell Hip Thrusts! Weightlifting Five sets of: Barbell Hip Thrusts x 6 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest two minutes Metcon For time: 21 Deadlifts (205/145 lbs) 500 Meter Row 15 Deadlifts 500 Meter Row 9 Deadlifts 500 Meter Row...Read More
Public service announcement – Bring an extra pair of shoes when it snows Metcon Complete the following for time: Three rounds of: 500 Meter Row 50 Double-Unders Immediately followed by… Five rounds of: 10 Dumbbell Push Press (50/35 lbs) 10 Alternating Lunges with DB Farmer’s Hold 10 Dumbbell Deadlifts Immediately followed by… Three rounds of:...Read More
First Boot Camp of 2021! 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
Normal Gym Hours for New Year’s Day! Metcon Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – Rowing for Calories Minute 2 – Pull-Ups Minute 3 – Burpees Minute 4 –Kettlebell Goblet Alternating Reverse Lunges Minute 5 – Hand Release Push-Ups Zoom Link for On Demand Class: 8AM Class (Mon-Fri): ...Read More
Normal Gym Hours for New Year’s Eve and New Year’s Day! Metcon Three rounds for time of: 15 Deadlifts (225/155 lbs) 50 Double-Unders Rest until relatively recovered, and then… Weightlifting Three sets of: Dumbbell Romanian Deadlift x 8 reps @ 4011 Rest 60 seconds Barbell Glute Bridges x 8 reps @ 20X1 Rest 60 seconds...Read More
Cleans! Weightlifting Every 2 minutes, for 14 minutes (7 sets): 2 Clean Lift-Offs + Hang Power Clean Metcon Four rounds for time of: 400 Meter Run 5 Power Cleans (155/105 lbs) 15 Wall Ball Shots (20/14 lbs) 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
Strict Press! Weightlifting Six sets of: Unsupported Seated Strict Press x 3 reps (sit on a bench without back support and press the barbell from shoulder to overhead) Rest 2-3 minutes Metcon Complete as many rounds and reps as possible in 12 minutes of: 4 Bar Muscle-Ups 8 Toes to Bar 12 Dumbbell Push Presses...Read More
ReTesting Baseline! Metcon Baseline For time 500 Meter Row 40 Air Squats 30 Sit-Ups 20 Hand Release Push-Ups 10 Pull-Ups Weightlifting Five sets of: Tempo Back Squat x 3 reps @ 8141 Rest as needed Please note the extremely slow tempo – 8 seconds down, pause for 1 second in the bottom, then a slow...Read More
Some Double-Unders! Metcon Complete as many reps/calories as possible at each of the following 4-minute stations: Eight rounds of: 20 seconds of Air Squats Rest 10 seconds Rest 2 minutes, and when the running clock reaches 6:00… Eight rounds of: 20 seconds of Pull-Ups Rest 10 seconds Rest 2 minutes, and when the running clock...Read More
Boot Camp! 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
