Push Jerks! Weightlifting Every 2 minutes, for 16 minutes (6 sets): Push Jerk x 3 reps Suggested loading per set (by %): 55, 60, 65, 70, 75, 80 Metcon Against a 2-minute running clock… 75 Double Unders  Max Reps of Strict Handstand Push-Ups in remaining time Rest 2 minutes, and repeat for a total of...Read More

Bar facing burpees! 🙂 Metcon Three rounds for time: 500 Meter Row 21 Deadlifts (225/155 lbs) 12 Bar-Facing Burpees Weightlifting Three sets of: Split Stance Romanian Deadlifts x 8-10 reps each @ 3011 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 seconds Zoom Link for On Demand Class: 8AM Class (Mon-Fri): ...Read More

30 Minutes! Metcon Complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30/20 Calories of Rowing 20 Front-Racked Kettlebell Forward Lunges (24/16 kg) 20 Toes to Bar Perform the running and cycling/rowing portions of this workout using only nasal breathing. Inhale and exhale through your nose, and if you...Read More

Cleans! Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Clean x 1.1 (rest 5-10 seconds between singles) Build over the course of eight sets to today’s heavy double. Metcon For time: 15 Power Cleans (155/105 lbs) 30 Ring Dips 10 Power Cleans 20 Ring Dips 5 Power Cleans 10 Ring Dips Zoom Link...Read More

Fran! Metcon “Fran” Rounds of 21, 15, and 9 reps of: 95/65 lbs Thrusters Pull-Ups Weightlifting Three sets of: Bulgarian Split Squats x 8 reps @ 3010 Rest 60 Seconds  Ab Wheel Rolloutsor Barbell Rollouts x 8 reps @ 2111 Rest 60 seconds Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID:...Read More

Max Reps! Metcon Three sets for max reps of: 60 seconds of Goblet Squats (24/16 kg) 60 seconds of Kettlebell Swings (24/16 kg) 60 seconds of Burpees Over Rower  60 seconds of Strict Handstand Push-Ups 60 seconds of Rowing (for Calories) Rest 3 minutes Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting...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 Minute AMRAP! Metcon Complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run  50 Double-Unders 100 Meter Farmer’s Carry (32/24 kg KBs) 20 Slamballs (30/20 lbs) 10 Ab Mat Sit-Ups Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE* ...Read More

Hang Cleans! Weightlifting Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 2 reps @ 65-70% of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Clean + Clean @ 75-85% of 1-RM Clean Metcon Every 4 minutes, for 16 minutes (4 sets) for times of:...Read More

Dumbbell Box Step Ups! Weightlifting Every three minutes, for 9 minutes (3 sets): Dumbbell Box Step Ups x 20 steps @ 10X0 (20 in) Go heavy the final steps should not be performed without struggle. Metcon Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats Rest 1...Read More