Bike, Row, Run, or Erg?? Metcon *Step 1* Pick one with its corresponding distance: *Assault Bike 250/200 Calories *Row 5,500/5,000 Meters *Run 3.1 Miles or 5000 Meters *Ski Erg 250/200 Calories *Step 2* Pick your next movement grouping… *Option 1 = 5 Burpees + 10 Air Squats *Option 2 = 8 Dumbbell Clean and Jerks *Option 3 = 10 Strict Handstand Push Ups *Step 3* When the clock begins, perform your step 1 exercises for time. Every 3 Minutes, you will perform one set of your step 2 option. So when the clock reaches 3, 6, 9, 12, 15….. you will get off your machine and perform 1 round of the Option 1, 2 or 3 each time until you finish the distance. 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...Read more

BootCamp! 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 9 minutes (3 sets): Back Squat x 4-5 reps @ 85% Metcon Every minute, on the minute, for 16 minutes for max reps or calories (4 sets of): Station 1 – 30 seconds of Rowing Station 2 – 30 seconds of Box Jumps Station 3 – 30 seconds of Burpees Station 4 – 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

30 Minutes! Metcon Complete as many rounds and reps as possible in 30 minutes of: 500 Meter Row 40 Double-Unders 100 Meter Farmer’s Carry (32/24 kg KBs) 20 Dumbbell Thrusters (40/25 lbs) 10 Strict Knees to Elbows 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

Power Cleans! Weightlifting Every 2 minutes, for 20 minutes (10 sets): Power Clean x 1 rep Build over the course of the 10 sets to today’s heavy. Metcon Complete as many rounds and reps as possible in 12 minutes of: 6 Power Cleans (135/95 lbs) 12 Front-Racked Alternating Reverse Lunges (135/95 lbs) 12 Bar-Facing Burpees 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