“Cindy” Metcon “Cindy” Complete as many rounds and reps as possible in 20 minutes of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Weightlifting Three sets of: Single-Leg Glute Bridge x 12 reps each leg @ 2012 Rest 30 seconds Frog Pumps x 20 reps @ 1112 (focus on maximal contraction of your glutes during each 2-second hold at the top) Rest 30 seconds Seated Piked Double Leg Lift x 20 reps Rest as needed 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 Four sets of: Deadlift x 4-6 reps @ 31X1 Rest 20 seconds Tall Box Jumps x 10 reps (jump high, land soft, then step back down) Rest 2 minutes Metcon Complete as many rounds and reps as possible in 10 minutes of: 20/15 Calories of Rowing 10 Power Cleans (95/65 lbs) 20 Front-Racked Alternating Reverse Lunges (95/65 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

Strict Pull-Ups! Metcon Four rounds for time of: 400 Meter Run 10 Strict Pull-Ups 10 Dumbbell Shoulder to Overhead (50/35 lbs) 400 Meter Run 10 Dumbbell Hang Squat Cleans (50/35 lbs) 10 Toes to Bar 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

Snatches! Weightlifting Take 15 minutes to build to approximately 80% of your 1-RM Snatch and then… Metcon Every 5 minutes, for 25 minutes (5 sets) for max load: 500 Meter Row 5 Snatches Your goal is to lift as much as possible over the course of the 25 snatch attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the 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

Bench Press! Weightlifting Every 2 minutes, for 10 minutes (5 sets) of: Bench Press Set 1 – 5 reps @ 70-75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3 reps @ 87% Set 5 – 2 reps @ 90% Rest 2 minutes, and then… Every 3 minutes, for 6 minutes (2 sets): Bench Press Set 6 – 1 rep @ 95% Set 7 – 1 rep @ 101+% Metcon “Desire” For max reps: 5 Minutes of Burpee Box Jump-Overs (24″/20″) Accessory Every 90 seconds, (2 sets) of: Station 1 – Supine Ring Rows x 10 reps @ 2111 Station 2 – Reverse Snow Angels x 10 reps @ 3030 Station 3 – Hollow Hold x 45-60 seconds 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...Read more