Max Calories! Metcon Every 2 minutes, for 40 minutes (5 sets) for max calories: Station 1 – 90 seconds of Rowing (for calories) Station 2 – 20 Front-Racked Kettlebell Walking Lunges (24/16 kg) Station 3 – 15 Burpee Box Jump-Overs (24″/20″) Station 4 – Rest Zoom Link for On Demand Class: 8AM Class (Mon-Fri): https://zoom.us/j/371461013...Read More
All Hang Snatches! Weightlifting Every 2 minutes, for 16 minutes (8 sets): High Hang Snatch + Hang Snatch + Snatch from 2″ Below Knee (pause 1-2 seconds in each starting position before snatching) Build over the course of the 8 sets, starting at around 55-60% of your 1-RM Snatch. Metcon For time: Run 800 Meters...Read More
Partner Wod! Metcon In teams of two, with only one partner working at a time, complete 3 rounds each for time of: 50 Wall Ball Shots (20/14 lbs) Weightlifting Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3111 Rest 30 Seconds between legs Rest 2 minutes between each set Zoom Link...Read More
Which dumbbells are you going for?? Weightlifting Three sets of: Dumbbell Shoulder Press x 8 reps @ 2111 Rest 45 seconds Band-Resisted Face Pulls x 12-15 reps @ 2111 Rest 45 seconds Strict Toes to Bar x 6-8 reps @ 2110 Rest 45 seconds Metcon Five rounds for time of: 10 Strict Handstand Push-Ups 15...Read More
1RM Deadlift! Weightlifting Take 25 minutes to build to today’s 1-RM Deadlift Metcon Complete as many rounds and reps as possible in 8 minutes of: 8 Pull-Ups 8 Single-Arm Dumbbell Hang Clean & Jerks (50/35 lbs – Left) 8 Single-Arm Dumbbell Hang Clean & Jerks (50/35 lbs – Right) Zoom Link for On Demand Class:...Read More
Teams of two! Metcon Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Pull-Ups 6 Hand Release Push Ups 9 Toes-to-Bar 12 Goblet Squats (32/24 kg) 15 Calories of Rowing Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner...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
Hang Cleans! Weightlifting Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 2 reps @ 65-70% of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 9 minutes (6 sets): Hang Clean x 1 rep @ 75-85% of 1-RM Clean Metcon Against a 3-minute running clock… Row 500 Meters Max Reps...Read More
Barbell Z-Press! Weightlifting Five sets of: Barbell Z-Press x 5 reps Rest 90 seconds Build over the course of the five sets to today’s heavy 5-RM Metcon For time: 100 Double-Unders 20 Dumbbell Rows (50/35 lb DBs) 50 Dumbbell Push-Ups 20 Rows (50/35 lb DBs) 100 Double-Unders Zoom Link for On Demand Class: 8AM Class...Read More
Only 30 minutes 🙂 Metcon Every 5 minutes, for 30 minutes (6 sets) for times: 400 Meter Run 10 Ground to Overhead (115/75 lbs) 10 Bar-Facing 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 on our IGTV for...Read More
