Shoulder press! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Strict Shoulder Press x 1 rep Suggested loads per set (by %): 80, 85, 90, 95, 95+ Once you have found your 1-RM (which you will use for this entire cycle), then perform the following: Every 3 minute, for 6 minutes (2 sets): Push...Read More

A heavy 3 Reps! 🙂 Weightlifting Take 15 minutes and build to a heavy, but not necessarily 3-RM, Deadlift Metcon Ten rounds for time of: 10 Double Dumbbell Deadlifts (50/35 lbs) 10 Burpees over Dumbbell 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...Read More

Teams of two! Metcon In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 30 Dumbbell Deadlifts (15 each –70/50 lbs) 30 Pull-Ups (15 each) Partners must run together, and may only start deadlifts once both members are back at the barbell. Zoom Link for On Demand Class:...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

Max Calories! Metcon Every 2 minutes, for 40 minutes (5 sets) for max calories: Station 1 – 90 seconds of Rowing (for calories) Station 2 – 20 Front-Racked Kettlebell Walking Lunges (24/16 kg) Station 3 – 15 Burpee Box Jump-Overs (24″/20″) Station 4 – Rest Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013...Read More

All Hang Snatches! Weightlifting Every 2 minutes, for 16 minutes (8 sets): High Hang Snatch + Hang Snatch + Snatch from 2″ Below Knee (pause 1-2 seconds in each starting position before snatching) Build over the course of the 8 sets, starting at around 55-60% of your 1-RM Snatch. Metcon For time: Run 800 Meters...Read More

Partner Wod! Metcon In teams of two, with only one partner working at a time, complete 3 rounds each for time of: 50 Wall Ball Shots (20/14 lbs) Weightlifting Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3111 Rest 30 Seconds between legs Rest 2 minutes between each set Zoom Link...Read More

Which dumbbells are you going for?? Weightlifting Three sets of: Dumbbell Shoulder Press x 8 reps @ 2111 Rest 45 seconds Band-Resisted Face Pulls x 12-15 reps @ 2111 Rest 45 seconds Strict Toes to Bar x 6-8 reps @ 2110 Rest 45 seconds Metcon Five rounds for time of: 10 Strict Handstand Push-Ups 15...Read More

1RM Deadlift! Weightlifting Take 25 minutes to build to today’s 1-RM Deadlift Metcon Complete as many rounds and reps as possible in 8 minutes of: 8 Pull-Ups 8 Single-Arm Dumbbell Hang Clean & Jerks (50/35 lbs – Left) 8 Single-Arm Dumbbell Hang Clean & Jerks (50/35 lbs – Right) Zoom Link for On Demand Class:...Read More

Teams of two! Metcon Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Pull-Ups  6 Hand Release Push Ups  9 Toes-to-Bar  12 Goblet Squats (32/24 kg)  15 Calories of Rowing  Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner...Read More