Boot Camp + Skills and Drills! 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 Clean + Jerks! Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Hang Clean + Jerk Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today. Metcon Against a 3-minute running clock… 30/20 Calories of Rowing Max Reps of Power Cleans (95/65 lbs) Rest 3 minutes, and repeat for a total of three (3) sets. 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

Deadlifts! Weightlifting Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 20 seconds Tall Box Jumps x 6 reps (land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition) Rest 2 minutes Metcon For time: 800 Meter Run 20 Thrusters (95/65 lbs) 20 Ring Dips 15 Thrusters 15 Ring Dips 10 Thrusters 10 Ring Dips 800 Meter Run 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

Pull-Ups! Weightlifting Five sets of: Barbell Z-Press x 5 reps Rest 60 seconds Weighted Strict Pull-Up x 5 reps Rest 60 seconds Build over the course of the five sets to today’s heavy 5-RM for both movements. Metcon Complete as many rounds and reps as possible in 10 minutes of: 40 Double-Unders 10 Alternating Dumbbell Snatches (50/35 lbs) 10 Chest-to-Bar Pull-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

Lunges! Weightlifting Every 2 minutes, for 6 minutes (3 sets): Dumbbell Forward Alternating Lunge x 20 steps @ 10X0 Go heavy, the final steps should not be performed without struggle. Metcon For time: 50 Calorie Row 50 Box Jumps (20″ – step down) 50 Kettlebell Swings (24/16 kg) 50 Box Step Ups with Kettlebell (24/16 kg) 50 Calorie Row 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