30 Minutes! Metcon Every 5 minutes, for 30 minutes (6 sets) for times: 20 Dumbbell Renegade Rows (50/35 lbs (L Row = 1, R Row =2) 15 V-Ups 20 Push-Ups 25 Wall Ball Shots (20/14 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

Rowing and Running! Metcon With a continuous running clock, perform the following for times: 0:00 – 1000 Meter Row 5:00 – 75 Shoulder to Overhead (40/25 lbs) 10:00 – 15 Bar Muscle-Ups or 30 Strict Pull-Ups 15:00 – 75 Dumbbell Front Squats (40/25 lbs) 20:00 – 75 Box Jump-Overs (24″/20″) 25:00 – 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

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

Overhead Squats! Weightlifting Every 90 seconds, for 12 minutes (8 sets of): 2 Rep x Overhead Squat Metcon Every minute, on the minute, for 24 minutes (6 sets of): Station 1 – 50 Double Unders Station 2 – 10 Overhead Squats (135/95 lbs) * Station 3 – Max Reps of Burpees Station 4 – Rest *Can be taken off the rack 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

Push Jerks! Weightlifting Every 2 minutes, for 16 minutes (8 sets): Push Jerk with 2-second Pause in Dip & 2-second Pause in Receiving x 2 reps *Sets 1-2 = @ 65%  *Sets 3-4 = @ 70% *Sets 5-6 = @ 75% *Sets 7-10 = @ 80% Metcon For time: 1000 Meter Run 60 Alternating Dumbbell Snatches (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