Cleans! Every 2 minutes, for 20 minutes (10 sets): 1 Clean Lift-Off + Hang Clean + Clean Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean. Metcon For time: 15 Power Cleans (155/105 lbs) 30 Ring Dips 10 Power Cleans 20 Ring Dips 5 Power Cleans 10 Ring Dips 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

Dumbbell Romanian Deadlifts! Weightlifting Four sets of: Dumbbell Romanian Deadlift x 6 reps @ 2011 Rest 60 seconds Weighted Glute Bridges x 15 reps @ 20X1 Rest 60 seconds Metcon Complete as many rounds and reps possible in 90 seconds of: 3 Burpees 6 Dumbbell Thrusters (50/35 lb DBs) 9 Dumbbell Deadlifts (50/35 lb DBs) Rest 90 seconds, and then… Complete as many rounds and reps possible in 90 seconds of: 3 Burpees 6 Dumbbell Power Clean and Jerks (50/35 lb DBs) 9 Dumbbell Front Squats (50/35 lb DBs) Rest 90 seconds, and then repeat these intervals twice more for a total of three (3) sets. This portion will take 18 minutes to complete. 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

Have you seen the new skills class and schedule?? Weightlifting Five sets of: Unsupported Seated Strict Press x 3-4 reps (sit on a bench without back support and press the barbell from shoulder to overhead) Rest 2-3 minutes If you found your 3-RM previous, try to perform all five sets at 90+% of that 3-RM. Metcon Complete as many rounds and reps as possible in 15 minutes of: Run 400 Meters 8 Strict Pull-Ups 12 Strict Handstand Push-Ups 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

Nutrition Challenge Starts Monday! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 4 reps @ 70% *Set 2 – 3 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 88% *Set 5 – 1 rep @ 92% Then rest two minutes before starting… Every minute, on the minute, for 4 minutes: Back Squat x 2 reps @ 80% Focus on SPEED of the concentric! Metcon For time: 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box Jump-Overs (24″/20) 30 Wall Ball Shots 15 Burpee Box Jump-Overs 20 Wall Ball Shots 10 Burpee Box Jump-Overs Time cap = 12 minutes 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

Who loves Double-Unders?? Metcon Seven rounds for time of: 30 Double-Unders 8 Burpees 12 Alternating Reverse Lunges with Goblet Hold (50/35 lbs) Rest 3 minutes… Then For time: 100 Double-Unders 28 Burpees 42 Alternating Reverse Lunges with Goblet Hold 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