Teams of 4! Metcon In teams of 4, with only one teammate allowed per station, complete as many rounds and reps as possible in 32 minutes of: Station 1 – 15 Burpees Station 2 – 30 Kettlebell Swings Station 3 – 7 Dumbbell Clusters Station 4 – 25 Calorie Row Athletes will complete their stations...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
30 Minutes! Metcon Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots (20/14 lbs to 10′) Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets,...Read More
Barbell Hip Thrusts! Weightlifting Five sets of: Barbell Hip Thrusts x 5 reps @ 20X1 (go heavy on these – 80% of your 1-RM Deadlift) Rest 60 seconds Band-Resisted Face Pulls x 15 reps @ 21X1 Rest 60 seconds Metcon Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10...Read More
Hang Snatch! Weightlifting Every 90 seconds, for 12 minutes (8 sets): 2 Snatch Lift-Offs + Hang Snatch (pause 2 seconds at mid patella on each of the lift-offs) Build from approximately 65% to today’s heavy. Metcon Complete as many rounds and reps as possible in 7 minutes of: 7 Power Snatches (135/95 lbs) 14 Toes...Read More
Bulgarian Split Squats! Weightlifting Four sets of: Dumbbell Bulgarian Split Squat x 8 reps each leg @ 30X1 Rest 30 Seconds Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0 Rest 30 seconds The goal for today is to establish your 8-RM Bulgarian Split Squat. Metcon For time: 750 Meter Row 100 Air Squats 75...Read More
Teams of two! Metcon In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of: 20/15 Calories of Rowing 15 Ring Dips 30 Russian Kettlebell Swings 60 Double Unders 15 Ring Dips 30 Russian Kettlebell swings 20/15 Calories of Rowing Zoom Link for On Demand Class: 8AM...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
Who’s been practicing their Double Unders?? Metcon Every 10 minutes, for 30 minutes (3 sets) for times: 500 Meter Row 20 Chest-to-Bar Pull-Ups 50 Double Unders 20 Alternating Pistols 400 Meter Run 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...Read More
