Bench Press! Weightlifting Every 2 minutes, for 12 minutes (6 sets) of: Bench Press x 1 rep @ 20X0 Suggested loading per set (by % of 1-RM): 75, 80, 85, 90, 93, 95 Metcon “Strict JT” Complete rounds of 21, 15 and 9 reps for time of: Strict Handstand Push-Ups Strict Ring Dips Strict Push-Ups...Read More

Front Squats! Weightlifting Five sets of: Front Squat x 3 Rest as needed Use the heaviest successful load from last week’s double. Metcon For time: 75 Wall Ball Shots (20/14 lbs) 50 Toes to Bar 50 Wall Ball Shots 25 Toes to Bar 25 Wall Ball Shots Zoom Link for On Demand Class: 8AM Class...Read More

25 Minutes! Metcon Complete as many rounds and reps possible in 25 minutes of: 400 Meter Run  15 Dumbbell Thrusters (40/25 lb DBs) 15 Walking Lunges with Dumbbell Farmer’s Carry (40/25 lb DBs) 400 Meter Run 15 Devil’s Presses (40/25 lb DBs) Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371...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

Deadlifts! Weightlifting Every 2 minutes, for 12 minutes (6 sets) of: Deadlift *Set 1 – 8 reps @ 50% of 1-RM Deadlift *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Sets 4-6 – 2 reps @ 80% Metcon “DT” Five rounds for time of: 12 Deadlifts (155/105 lbs) 9...Read More

Bar Muscle-Ups! Weightlifting Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Bar Muscle-Ups x Max Reps in 45 seconds (OR Strict Pull-Ups x Max Reps) Station 2: Handstand Holds x 45-60 seconds (accumulated) Station 3: L-Sit Hold x 45-60 seconds (accumulated) Metcon Every minute, on the minute, for 12 minutes (3...Read More

Front Squats! Weightlifting Five sets of: Front Squat x 2 reps Rest as needed Build over the course of the five sets to today’s heavy double. Metcon For time: 50 Burpees  50 Dumbbell Box Step-Ups (50/35 lb DBs) Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206...Read More

A little running! Metcon Every 8 minutes, for 32 minutes (4 sets) for times: 800 Meter Run 20 Pull-Ups 10 Power Cleans (175/125 lbs) 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. ...Read More

What will be your new 1 Rep Max?? Weightlifting 1-RM Split Jerk Take 20 minutes to find today’s 1-RM Split Jerk Metcon Every 6 minutes, for 18 minutes (3 sets) for times: 500 Meter Row 10 Strict Handstand Push-Ups 20 Toes to Bar 30 Push-Ups Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013...Read More

How are your Double-Unders?? Metcon Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row 50 Double-Unders 20 Slamballs (30/20 lbs) Rest 5 minutes, and when the running clock reaches 20:00… Complete as many rounds and reps as possible in 15 minutes of: 400 Meter Run 50 Double Unders 20...Read More