Teams of three! Metcon In teams of three, complete the following for time: 1200 Meter Relay Run (each partner runs 400m) 120 Double-Unders 90 Dumbbell Power Cleans (50/35#) 60 Box Step-Overs with Dumbbells (50/35 lb) 1200 Meter Relay Run (each partner runs 400m) 120 Double-Unders 90 Dumbbell Power Cleans (50/35#) 60 Box Step-Overs with Dumbbells...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 LIVE Arm Pharm Friday at 10am LIVE Sat and Sun at 9am LIVERead More

Back Squats! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – Max Reps @ 85%...Read More

30 Minute EMOM 🙂 Metcon Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – Kettlebell Swings (24/16 kg) Minute 2 – Burpee Box Jump-Overs (24/20 in) Minute 3 – Pull-Ups Minute 4 – Double-Unders  Minute 5 – Rest  Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID:...Read More

Who’s got some strict Toes-to-Bar?? Weightlifting Every 90 seconds, for three sets of each: Station 1 – Single Arm Dumbbell Strict Press (Left) x 8-10 reps @ 21X1 Station 2 – Single Arm Dumbbell Strict Press (Right) x 8-10 reps @ 21X1 Station 3 – Strict Toes-to-Bar x 5-8 reps @ 3011 Metcon Every 5...Read More

Deadlifts! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Deadlift x 4 reps @ 80% Metcon For time: 800 Meter Run 40 Front-Racked Forward Lunges (24/16 kg KBs) 40 Front-Racked KB Squats (24/16 kg KBs) 400 Meter Run 20 Front-Racked Forward Lunges 20 Front-Racked KB Squats 200 Meter Run 10 Front-Racked Forward Lunges 10...Read More

Hang Snatches! Weightlifting Every two minutes, for 14 minutes (7) of: Hang Snatch x 2 Metcon Complete as many rounds and reps as possible in 9 minutes of: 9 Burpees Over Barbell  6 Strict Handstand Push-Ups 3 Snatches (135/95 lbs) Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013...Read More

Partner Wod! 🙂 Metcon In teams of two, alternate tasks to complete 5 sets each of: 10 Double Dumbbell Deadlifts (70/50#) 14 Chest-to-Bar Pull-Ups 400 Meter Run Partner A will perform 10 deadlifts, Partner B performs 14 pull-ups, Partner A runs 400 meters, Partner B then performs deadlifts, and so on… Zoom Link for On...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 LIVE Arm Pharm Friday at 10am LIVE Sat and Sun at 9am LIVERead More

Bench Press! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Bench Press x 5 reps @ 75% Metcon Complete three sets for max reps of:  2 Minutes of Dumbbell Manmakers (Row, Push up, Row, Push Up, Squat Clean, Press) (50/35#)  Rest 1 Minute  2 Minutes of Rowing for Calories   Rest 1 Minute  Zoom Link...Read More