30 Minute AMRAP! Metcon Complete as many rounds and reps possible in 30 minutes of: 400 Meter Run immediately followed by two (2) rounds of… 10 Pull-Ups 20 Push-Ups 30 Air Squats 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

Speed Deadlifts! Weightlifting Every 90 seconds for 9 minutes (6 sets): Speed Deadlift x 3 reps @ 70% Reset the barbell every time on the floor…do not perform these touch and go. Metcon Every 7 minutes, for 21 minutes (3 sets) for times: 50/30 Calories of Rowing 30 Walking Lunges with Farmer’s Hold (24/16 kg) 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 6-8 reps @ 80% Metcon Complete as many rounds and reps as possible in 12 minutes of: 3 Strict-Handstand Push-Ups 6 Strict Pull-Ups 12 Weighted Box Step Ups (40/25 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

10 Rounds! Metcon Ten rounds for time of: 200 Meter Run or 50 Double-Unders 10 No Push Burpees 10 Dumbbell Ground to Overhead (50/35#) 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! 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