Barbell Hip Thrusts! Weightlifting Five sets of: Barbell Hip Thrusts x 5 reps @ 20X1 (go heavy on these – 80% of your 1-RM Deadlift) Rest 60 seconds Band-Resisted Face Pulls x 15 reps @ 21X1 Rest 60 seconds Metcon Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (50/35 lbs) (1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right) 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

Split Jerks! Weightlifting Every 2 minutes, for 18 minutes (9 sets): Split Jerk *Sets 1-3 = 2 reps  *Sets 4-6 = 2 reps  *Sets 7-9 = 1 rep  *Build over the course of 9 sets. Metcon Complete as many reps as possible in 12 minutes of: 3 Strict Handstand Push-Ups 3 Strict Pull-Ups 6 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Strict Handstand Push-Ups 9 Strict Pull-Ups and so on, continuing to add 3 reps each round. 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

Hang Snatch! Weightlifting Every 90 seconds, for 12 minutes (8 sets): 2 Snatch Lift-Offs + Hang Snatch (pause 2 seconds at mid patella on each of the lift-offs) Build from approximately 65% to today’s heavy. Metcon Complete as many rounds and reps as possible in 7 minutes of: 7 Power Snatches (135/95 lbs) 14 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

Bulgarian Split Squats! Weightlifting Four sets of: Dumbbell Bulgarian Split Squat x 8 reps each leg @ 30X1 Rest 30 Seconds Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0 Rest 30 seconds The goal for today is to establish your 8-RM Bulgarian Split Squat. Metcon For time: 750 Meter Row 100 Air Squats 75 Kettlebell Swings (24/16 kg) 50 Single Arm Front-Racked Kettlebell Walking Lunges (switch arms as you wish) 75 Kettlebell Swings 100 Air Squats 750 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

Teams of two! Metcon In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of: 20/15 Calories of Rowing  15 Ring Dips 30 Russian Kettlebell Swings 60 Double Unders 15 Ring Dips 30 Russian Kettlebell swings 20/15 Calories of Rowing 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