Deadlifts! Weightlifting Five sets of: Deadlift x 4-5 reps Rest 2-3 minutes Metcon Four sets for times of: 50 Double Unders 20 Kettlebell Swings (24/16kg) 15 Burpees Rest 1 minute between rounds OR Accessories Three Sets of: Alternating KB Press + Glute Bridge Hold x 20 Reps Rest 1 minute Single Arm Russian KB Swings...Read More
Partner Wod! In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 15 Calories of Rowing 12 Deadlifts (155/105 lbs) 9 Hang Power Cleans (155/105 lbs) 6 Shoulder to Overhead (155/105 lbs) *If you do not want to row, as a team,...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 LIVE Arm Pharm Friday at 10am LIVE Sat and Sun at 9am LIVERead More
Some Overhead Squats! (Picture was taken before new mask rules) Weightlifting Every 90 Seconds, for 15 minutes, (10 sets) of: Hang Power Snatch + 2 Overhead Squats Build over the course of 10 sets Metcon For Time 50 Thrusters (75/55 lb) 30 Double Unders to start and at the top of every minute Start with...Read More
30 Minutes and Done! Metcon Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – 8 Ea. Leg Reverse Alternating Lunges with Goblet Hold (32/24 kg KB) Minute 2 – 12 Burpees Minute 3 – 16 Kettlebell Swings (32/24 kg KB) Minute 4 – 30-45 Second Front Leaning Rest on Floor ...Read More
A Thanks to Our Members 🙂 Weightlifting Every 90 Seconds, for 15 minutes, (5 sets) of: Station 1 – Bent Over Barbell Rows 5-8 Reps Station 2 – Plyometric Push Ups – 5 Reps Metcon For time: 50 Calories of Rowing 40 Ab-Mat Sit Ups 30 Hand Release Push-Ups 20 Dumbbell Thrusters (50/35 lbs) 10...Read More
2 Hang Power Clean + 3 Front Squats Weightlifting Five sets of: 2 Hang Power Clean + 3 Front Squats Rest 2-3 Minutes Metcon Three rounds for time of: Row 500 Meters 8 Front Squats (Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up...Read More
Split Stance Romanian Deadlifts! Weightlifting Five Sets of: Split Stance Romanian Deadlift 6 Reps (Each Leg) Rest 2-3 minutes between sets Metcon Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Burpees Over the Barbell (lateral) 10 Push Presses (115/95 lbs) OR Accessories Every minute on the minute, for...Read More
A few burpees over the rower! 🙂 Metcon Complete the following for time: For time: 1000m Row 20 Single Arm Dumbbell Thrusters (50/35lbs) 10 each arm 10 Burpees Over the Rower Immediately followed by… For time: 1000m Row 30 Goblet Loaded Dumbbell Reverse Lunges (50/35lbs) unbroken or 2 sets 15 Burpees Over the Rower Immediately...Read More
