Power Cleans! Weightlifting Every 2 minutes, for 10 minutes (5 sets) of: 2 Clean Pulls + 1 Power Clean Use this to prepare for the workout, goal is not to build to a 1RM complex Metcon Every 5 minutes, for 15 minutes (3 sets) of: 3 Power Cleans 400 Meter Run 3 Power Cleans *Cleans...Read More
Back Squats! Weightlifting Every 2:30 minutes, for 15 minutes (6 sets) of: Back Squat – 2 reps @ 31X1 Metcon Rounds of 21, 15 and 9 reps of: 95/65 lbs Thrusters 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* Posted after our live...Read More
Who is ready for some Burpees? Weightlifting Five sets of: Strict Pull-Ups x 4 reps @ 20×0 Rest 30 Seconds Max Effort Single Arm Plank Hold (perform with weakest arm first, immediately into other arm) Rest 30 Seconds Metcon Every minute on the minute for 15 minutes, for Max reps/Cals: Station 1 – Pullups Station...Read More
Partner Workout! Metcon In teams of two, complete as many rounds and reps as possible in 30 minutes of:12 Single Arm Dumbbell Thrusters (50/35#) – 6 Ea.12 Burpees 300m Run With one partner running, another partner will work through 12 thrusters and 12 burpees. Once both partners have finished, they will switch and now partner...Read More
Sign up for our Saturday Boot Camp classes! 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
A little snatch practice to help with our technique! Weightlifting Every 2 minutes, for 14 minutes (7 sets) of: Snatch High Pull + Muscle Snatch (1 + 1) Metcon Complete as many rounds and reps as possible in 6 minutes of: 6 Hang Power Snatch (75/55lbs) 10 Front Rack Reverse Lunges (75/55lbs) Zoom Link for On...Read More
Back Squats! Weightlifting Every 2:30 minutes, for 15 minutes (6 sets) of: Back Squat – 3 reps Metcon For time: 50 Calories of Rowing 50 Front Squats (115/75 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 our live feeds everyday on...Read More
30 Minute AMRAP! Metcon Complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 20 Lateral Box Jump Overs (24/20”) 400 Meter Run 20 Burpees 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...Read More
Bench Press! Weightlifting Every Two minutes, for 10 minutes (5 sets) of: Bench Press x 4 reps @ 20X0 Metcon Five rounds for time of: 30 Double-Unders 10 Push Presses (95/65 lbs) 10 Hand Release Push-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
