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 15 Hand Release Push-Ups 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

Back Squats! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% Followed by… Every 3 minutes, for 6 minutes (2 sets): Back Squat x 10 reps @ 70-75% (goal is to use these two sets to find a 10-RM) Metcon Complete as many rounds and reps as possible in 12 minutes of: 3 Bar Muscle-Ups 6 Strict Handstand Push-Ups 12 Dumbbell Box Step-Ups (50/35 lbs) 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

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 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

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. Metcon For time: 800 Meter Run 40 Burpee Pull-Ups (pull-up bar 6-10″ above standing reach) 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

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 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access.  M-F 8am LIVERead more