Deadlifts! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Deadlift x 6 reps @ 70-75% Metcon Complete as many rounds and reps as possible in 14 minutes of: 8 Kettlebell Deadlifts (24/16 kg) 8 Kettlebell Swings (24/16 kg) 8 Overhead Reverse Lunges (24/16 kg – left arm) 8 Overhead Reverse Lunges (24/16 kg –...Read More
Barbell Strict Press! Weightlifting Five sets of: Barbell Strict Press x 6-8 reps @ 2111 Rest 2-3 Minutes Metcon Three rounds for time of: 800 Meter Run 15 Push-Ups 15 Push Presses (95/65 lbs) 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...Read More
Can you hold an L-Sit for a Minute?? Weightlifting Every minute, on the minute, for 12 minutes, (6 sets) of: Station 1 – 2 Dumbbell Turkish Get ups – Ea. Arm Station 2 – L-Sit Hold (From Rings or Double Leg Seated Pike Raise) Metcon Four sets for max reps of: 60 seconds of Rowing...Read More
Segmented Power Cleans 🙂 Weightlifting Every two minutes, for 12 minutes (6 sets) of: Segmented Power Clean x 2 reps (Pause for 2 seconds at mid patella) Metcon Every 4 minutes, for 16 minutes (4 sets) for times: 400 Meter Run 8 Power Cleans (185/135 lbs) Zoom Link for On Demand Class: 8AM Class (Mon-Fri): ...Read More
Partner Wod! Metcon In teams of two, complete three rounds for time of: 1000 Meter Row (partners will row separately, 500m Ea.) 60 Dumbbell Snatches (50/35 lbs) 40 Dumbbell Overhead Squats (50/35 lbs) 20 Bar-Facing Burpees Partners may partition the repetitions however they choose, but only one partner may be working at a time *If...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
Pull Ups! Weightlifting Every two minutes, for 16 minutes, (8 sets) of: Pronated Strict Pullups 2-4 Reps 10-15 Seconds rest Supinated Strict Pullups 2-4 Reps Metcon Every Minute on the Minute, for 12 minutes, (6 sets) of: Station 1 – Thrusters (95/65 lbs) Station 2 – Sit-Ups Accumulate as many reps within the minute as...Read More
30 Minutes! Metcon Every 2 minutes, for 30 minutes (3 sets) of: Station 1 – 20/15 Calories of Rowing Station 2 – 10 Renegade Rows (50/35 lbs) Station 3 – 15 Burpees over Dumbbell Station 4 – 60-90 seconds Plank Hold Station 5 – Rest *Please substitute any movement out that is uncomfortable for you...Read More
Shoulder Press! Weightlifting Every 2 minutes, for 16 minutes (4 sets) of: Station 1 – Dumbbell Shoulder Press x 8 reps Station 2 – Dumbbell Floor Press x 8 reps Metcon Five rounds for time of: 40 Double-Unders 10 Dumbbell Hang Cleans (50/35 lb DBs) 10 Dumbbell Push Presses (50/35 lb DBs) OR Accessories Every...Read More
