Bench Press! Weightlifting Take 15 minutes to build to 90-95% of your 1-RM Bench Press When the running clock reaches 16:00, perform… Every 2 minutes, for 4 minutes (2 sets) of: Bench Press x 6 reps @ 85% of 1-RM Metcon For time: 100 Double-Unders 50 Dumbbell Push Presses (50/35 lb DBs) 50 Dumbbell Push-Ups (hands on DB handles) 50 Dumbbell Push Presses (50/35 lb DBs) 100 Double-Unders 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

How are your Bar Muscle Ups?? Metcon Complete as many rounds and reps as possible in 20 minutes of: 2 Bar Muscle Ups 4 Strict Handstand Push-Ups 8 Kettlebell Swings (32/24 kg) 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

Double Unders! Metcon For time: Run 1-Mile or 2000 Meter Row Followed by. . . Ten rounds of: 10 Burpees 15 Air Squats 20 Double Unders Followed by. . . Run 1-Mile or 2000 Meter 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

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

How are your Toes to Bar?? Weightlifting Every 90 Seconds, (3 sets of each): Station 1 – Weighted Box Step-Ups x 20 reps Station 2 – Tempo Push-Ups x 10-15 reps @ 1111 Station 3 – Supinated-Grip Pull-Ups x 6 reps @ 21X0 (add weight to the pull-ups if you can do so and still hold the tempo and rep range) Metcon Two sets for times of: Row 750/600 Meters 20 Toes to Bar 40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs) Rest 6 minutes between 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