NUTRITION CHALLENGE ZOOM MEETING IS TODAY! Zoom Link for 800g challenge meeting: Jan 16, 2021 02:00 PM Join Zoom Meeting https://us02web.zoom.us/j/81527181270 Meeting ID: 815 2718 1270 Passcode: 125337Read more

“Fran Sandwich” Metcon “Fran Sandwich” For time: 1000 Meter Row immediately followed by… Rounds of 21, 15 and 9 reps of: Thrusters (95/65 lbs) Pull-Ups immediately followed by… 800 Meter Run Weightlifting Two sets of: Bulgarian Split Squat x 20 reps @ 1010 (perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use dumbbells held at your sides for these) Rest 60 seconds between legs, and 2-3 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

Barbell Hip Thrusts! Metcon Four rounds for time of: 400 Meter Run 10 Deadlifts (275/185 lbs) 15 Toes to Bar Weightlifting Five sets of: Barbell Hip Thrusts x 8 reps @ 20X1 (go heavy on these) Rest two 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

Bench Press! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Bench Press x 5-6 reps @ 20X1 Followed by… Every 2 minutes, for 4 minutes (2 sets): Bench Press x Max Reps @ 90% of today’s heaviest set Metcon Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 – 20/15 Calories of Rowing Minute 2 – 20 Ab Mat Sit-Ups Minute 3 – 20 Slamballs (30/20 lbs) Minute 4 – 15 Push-Ups Minute 5 – 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

Bar Muscle-Up Work! Weightlifting Every 2 minutes, for 12 minutes (2 sets of each): Station 1 – Bar Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Strict Dips x 5 reps @0202) Station 2 – Handstand Hold x 60 seconds accumulated Station 3 – L-Sit or L-Sit Progression x 45-60 seconds accumulated Metcon Three rounds for time of: 30/20 Calories of Rowing 15 Chest-to-Bar Pull-Ups 10 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