Pause Front Squats! Weightlifting Four sets of: Pause Front Squat @ 24X1 + 2 Front Squats Rest 2 minutes Goal is to match or improve on the four heaviest loads used last Tuesday Metcon For time: 3 Front Squats (135/95 lbs) 6 Chest-to-Bar Pull-Ups 6 Front Squats 9 Chest-to-Bar Pull-Ups 9 Front Squats 12 Chest-to-Bar...Read More
Weighted Strict Pull-Ups! Weightlifting Every 2 minutes, for 12 minutes (3 sets each) of: Station 1 – Weighted Strict Pull-Ups x 5 reps Station 2 – Accumulated 45 Second L-Sit Hold Metcon Five rounds for max calories/reps of: 30 seconds of Rowing Rest 30 seconds 30 seconds of Double-Unders Rest 30 seconds 30 seconds of...Read More
Teams of two! Metcon In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of: 5 Strict Pull-Ups 10 Hand Release Push-Ups 20 Air Squats *Every 6 rounds (3 each teammate), teams must run 400 meters. Zoom Link for On Demand Class: 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting...Read More
When was your last Boot Camp class?? 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
“Christine” 🙂 Metcon “Christine” Three rounds for time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24″/20″) Weightlifting Three sets of: Split Stance Single-Leg Deadlifts x 8-10 reps each @ 3011 Rest 60 seconds Barbell Hip Thrusts x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each side Rest 60...Read More
Split Jerks! Weightlifting Every 90 seconds, for 15 minutes (10 sets): Split Jerk x 1 rep Metcon Three sets for max reps of: 60 seconds of Strict Pull-Ups Rest 30 seconds 60 seconds of Dumbbell Floor Press (50/35 lbs) Rest 30 seconds 60 seconds of Double-Unders Rest 30 seconds Zoom Link for On Demand Class:...Read More
Who loves Burpees?? Metcon Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 30 Front-Racked Dumbbell Lunges (50/35 lbs) Station 2 – 30 Alternating Dumbbell Snatches (50/35 lbs) Station 3 – 30 Burpees Station 4 – 40-60 Seconds of Side Plank (each side) Station 5 – Rest Please adjust the repetitions...Read More
Pause Front Squats! Weightlifting Six sets of: Pause Front Squat @ 24X1 + Front Squat Rest 2 minutes Build over the course of the six sets to your heaviest set possible within the tempo guidelines. Metcon For time: 50 Calories of Rowing 100 Wall Ball Shots (20/14 lbs) 50 Toes to Bar Zoom Link for...Read More
Who’s been working on their bar muscle-ups?? Metcon Every 4 minutes, for 32 minutes (8 sets) for max load: 400 Meter Run 3 Power Cleans 3 Bar Muscle-Ups or Strict Pull-Ups Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please...Read More
