Strict Shoulder Press! Weightlifting Every two minutes, for 8 minutes (4 sets) of: Strict Shoulder Press x 3-4 reps Go as heavy as possible! Every two minutes, for 8 minutes (4 sets) of: Push Press x 3-4 reps Metcon Every 6 minutes, for 18 minutes (3 sets) for times of: 500 Meter Row 50 Air...Read More
Thrusters! Metcon Four rounds for time of: 400 Meter Run 20 Thrusters (40/25 lbs) 15 Toes to Bar 10 Dumbbell Box Step-Ups (50/35 lbs; 20″ box) 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...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 LIVERead More
Deadlifts! Weightlifting Four sets of: Deadlift x 3-5 reps @ 20X1 Rest 20 seconds Tall Box Jumps x 5 reps (land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition) Rest 3 minutes Metcon Complete as many rounds and...Read More
Shoulder Press! Weightlifting Every two minutes, for 8 minutes (4 sets) of: Strict Shoulder Press x 3-4 reps Go as heavy as possible! Every two minutes, for 8 minutes (4 sets) of: Push Press x 3-4 reps Metcon Every 6 minutes, for 18 minutes (3 sets) for times of: 500 Meter Row 50 Air Squats...Read More
How are your Double-Unders?? Metcon Every minute, on the minute, for 30 minutes (6 sets of each): Minute 1 – 20/15 Calories of Rowing Minute 2 – 40 Double-Unders Minute 3 – 20 Russian Kettlebell Swings Minute 4 – 20 V-Ups Minute 5 – Rest Zoom Link for On Demand Class: 8AM Class (Mon-Fri): https://zoom.us/j/371461013...Read More
Cleans! Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: 2 x Clean lift Off + Hang Clean (pull from the floor, pause for 2 seconds at mid-patella, and then clean from the position) Start around 60-65% of your 1-RM and build over the course of the 8 sets to something heavy for today....Read More
30 Minutes! Metcon Against a 30-minute running clock… 1000 Meter Row Immediately followed by as many rounds and reps as possible of… 5 Bar Muscle-Ups 10 Strict Handstand Push-Ups 15 Kettlebell Swings (24/16 kg) 20 Box Step Ups Zoom Link for On Demand Class: 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206...Read More
