Hang Snatches! Weightlifting Every two minutes, for 14 minutes (7) of: Hang Snatch x 2 Metcon Complete as many rounds and reps as possible in 9 minutes of: 9 Burpees Over Barbell  6 Strict Handstand Push-Ups 3 Snatches (135/95 lbs) Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013...Read More

Partner Wod! 🙂 Metcon In teams of two, alternate tasks to complete 5 sets each of: 10 Double Dumbbell Deadlifts (70/50#) 14 Chest-to-Bar Pull-Ups 400 Meter Run Partner A will perform 10 deadlifts, Partner B performs 14 pull-ups, Partner A runs 400 meters, Partner B then performs deadlifts, and so on… Zoom Link for On...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 LIVE Arm Pharm Friday at 10am LIVE Sat and Sun at 9am LIVERead More

Bench Press! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Bench Press x 5 reps @ 75% Metcon Complete three sets for max reps of:  2 Minutes of Dumbbell Manmakers (Row, Push up, Row, Push Up, Squat Clean, Press) (50/35#)  Rest 1 Minute  2 Minutes of Rowing for Calories   Rest 1 Minute  Zoom Link...Read More

Cleans! Weightlifting Every 2 minutes, for 12 minutes (6 sets) Hang Power Clean + Power Clean Metcon For time: 1 Mile Run  30 Alternating Single-Arm DB Snatches (50/35 lbs) 30 Left Arm Overhead DB Reverse Lunges (50/35 lbs) 30 Right Arm Overhead DB Reverse Lunges (50/35 lbs) Zoom Link for On Demand Class: 8AM Class...Read More

All the Presses! Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: 1 Strict Press + 2 Push Press + 3 Push Jerks Build over the course of the 8 sets to something heavy for today. Metcon Complete as many rounds and reps as possible in 12 minutes of: 6 Strict Handstand Push-Ups 9...Read More

Deadlifts today! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Deadlift x 5 reps @ 75-80% Metcon Five rounds for time of: 24 Kettlebell Swings (32/24 kg) 12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg) 12 Box Jumps (24″/20″) Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371...Read More

Who’s been working on their strict pull-ups?? Metcon Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Push Ups  20 Sit Ups 200m 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 feeds everyday on...Read More

Who’s your partner for the workout?? Metcon In teams of two, with one partner working at a time, partners alternate movements to complete as many rounds and reps as possible in 30 minutes of: 15 Ring or Box Dips  20 Box Jumps  25 Dumbbell Goblet Squats (40/25 lbs) 30 Dumbbell Push Press (15 Ea. Arm...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 LIVE Arm Pharm Friday at 10am LIVE Sat and Sun at 9am LIVERead More