Run and Row! Metcon Every 6 minutes, for 36 minutes (6 sets) for times:1000 Meter Row Modify the workout appropriately such that you get 2 minutes of rest between sets. The intent is smooth pacing and six sets that are similar in time. Zoom Link for On Demand Class: 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID:...Read More
Bench Press! Weightlifting Every 90 seconds, for 12 minutes (8 sets): Bench Press x 2 reps @ 21X1 Use approximately 80% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible. Metcon Complete as...Read More
“Strict Diane” Metcon “Strict Diane” Complete rounds of 21, 15 and 9 reps for time of: 225/155 lb Deadlifts Strict Handstand Push-Ups Weightlifting Every 90 seconds, for three sets of: Station 1 – Barbell Hip Thrust x 6 reps @ 21X1 Station 2 – Band Pull-Aparts x 30 reps @ 1010 Station 3 – L-Sit...Read More
Teams of Two! Metcon In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 14 Calories of Rowing 7 Dumbbell Thrusters 50/35 lbs 7 Dumbbell Renegade Rows (Left Row + Right Row = 1) Rest until the running clock reaches 20:00, and then… In teams of...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 LIVERead More
We are open for normal hours on Friday 11/27! Please someone show up at 4:30am so Lucas doesn’t quit! Weightlifting Every 90 seconds, for 12 minutes (8 sets): Strict Press x 2 reps @ 21X1 Use approximately 75% of your 1-RM Metcon Five rounds for time of: 12 Burpees 9 Dumbbell Push Presses (50/35 lbs)...Read More
Pause Front Squats! Weightlifting Four sets of: Pause Front Squat @ 24X1 + 2 Front Squats Rest 2 minutes Goal is to match or improve on the four heaviest loads used last Tuesday Metcon For time: 3 Front Squats (135/95 lbs) 6 Chest-to-Bar Pull-Ups 6 Front Squats 9 Chest-to-Bar Pull-Ups 9 Front Squats 12 Chest-to-Bar...Read More
Weighted Strict Pull-Ups! Weightlifting Every 2 minutes, for 12 minutes (3 sets each) of: Station 1 – Weighted Strict Pull-Ups x 5 reps Station 2 – Accumulated 45 Second L-Sit Hold Metcon Five rounds for max calories/reps of: 30 seconds of Rowing Rest 30 seconds 30 seconds of Double-Unders Rest 30 seconds 30 seconds of...Read More
Teams of two! Metcon In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of: 5 Strict Pull-Ups 10 Hand Release Push-Ups 20 Air Squats *Every 6 rounds (3 each teammate), teams must run 400 meters. Zoom Link for On Demand Class: 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting...Read More
