How are your weighted strict pull ups?? Weightlifting Every 90 seconds, for 3 sets of each: Station 1 – Weighted or Strict Pull Ups x 3-5 Reps Station 2 – Banded Pull Aparts x 20 Reps Station 3 – Hollow Hold or Rocks x 45-60 Sec. Accumulated Metcon Two sets for max reps: 2 Minutes...Read More
Power Cleans! Weightlifting Every 2 minutes, for 14 minutes (7 sets) Power Clean x 2 reps Start around 70% and build each set to today’s heavy double. Metcon Against a 3-minute clock… Run 400 Meters Max Reps of Power Cleans (185/135 lbs) Rest 60 seconds Repeat for a total of Four Sets – total workout...Read More
Partner wod! Metcon Teams of two must complete the following for time: Buy In: 30 Burpees Followed by… 200 Kettlebell Swings 200 Box Jumps 1600 Meter Run Followed by… Cash Out: 30 Burpees Besides the Burpees, tasks can be partitioned and completed in any order the team chooses, but only one partner may be...Read More
Anyone else getting ninja vibes?? 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
Bench Press! Weightlifting Every 90 Seconds, for 12 minutes, Four sets each of: Station 1 – Bench Press x 5 reps @ 21X1 Station 2 – Band-Resisted Face Pulls x 8-10 reps @ 2111 Metcon Complete as many rounds and reps as possible in 3 minutes of: 5 Renegade Rows (Push up, Row, Push Up,...Read More
Deadlifts! Weightlifting Every 3 minutes, for 15 minutes (5 sets): Deadlift x 3 reps @ 85% Metcon Every 5 minutes, for 15 minutes (3 sets) for times: 400m Run 15 Dumbbell Burpee Box Step-Overs (50/35 lb DBs)(24/20 in) Zoom Link for On Demand Class: 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206...Read More
30 Minute Time Cap 🙂 Metcon Complete rounds of 60, 40 and 20 reps for time of: Calories of Rowing Reverse Lunges Wall Ball Shots (20/14 lbs) Double-Unders Push-Ups Time Cap = 30 minutes 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...Read More
How are your Push Presses and Push Jerks?? Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: 1 Push press + 2 Push Jerks Build over the course of the 8 sets to something heavy for today. Metcon Complete as many rounds and reps as possible in 12 minutes of: 6 Strict Pull-Ups 12...Read More
