What will be your new 1 Rep Max?? Weightlifting 1-RM Split Jerk Take 20 minutes to find today’s 1-RM Split Jerk Metcon Every 6 minutes, for 18 minutes (3 sets) for times: 500 Meter Row 10 Strict Handstand Push-Ups 20 Toes to Bar 30 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

How are your Double-Unders?? Metcon Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row 50 Double-Unders 20 Slamballs (30/20 lbs) Rest 5 minutes, and when the running clock reaches 20:00… Complete as many rounds and reps as possible in 15 minutes of: 400 Meter Run 50 Double Unders 20 Wall Ball Shots (20/14 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

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

Snatches! Weightlifting Every 90 seconds, for 12 minutes (8 sets): Segment Snatch Pull (2 Reps) Snatch Deadlift (pause at mid patella) and continue with full extension into shrug. Build over the course of 8 sets to a heavy double. Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 12 minutes of:6 Alternating Dumbbell  Snatch (70/50lbs)9 Burpees Over Dumbbell12 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

Back Squats! Weightlifting Every 2 minutes, for 14 minutes (7 sets): Back Squat *Set 1 – 6 reps @ 65-70% *Set 2 – 4 reps @ 75-80% *Set 3 – 2 reps @ 85-90% *Set 4 – 1 rep @ 90-95% *Set 5 – 2 reps @ 85-90% *Set 6 – 4 reps @ 80-85% *Set 7 – 6 reps @ 70-75% Metcon “Nitrous” For time: 1000 Meter Row 50 Thrusters (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