Deadlifts! Weightlifting Three sets of: Deadlift x 6-8 reps @ 30X1 Rest 45 seconds Kettlebell Farmers Carry Alternating Reverse Lunges x 10 reps each leg @ 10X1 Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds Metcon Three sets of: Against a 2-minute running clock, complete as many rounds and reps as possible of: 5 Burpees 10 Kettlebell Swings (24/16 kgs) Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed. 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

Push Jerks! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Push Jerk x 2 reps Build to a heavy double over the course of the 6 sets. Metcon Against a 3-minute running clock… 20/15 Calories of Rowing 15 Chest-to-Bar Pull-Ups Max Reps of Strict Handstand Push-Ups in remaining time Rest 4 minutes, and repeat for a total of two (2) 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

Who Loves Wall Balls?? Metcon Five rounds for time of: 400 Meter Run 20 Wall Ball Shots (20/14 lbs) 20 Goblet Alternating Forward Lunges (24/16kg) 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

Tempo Front Squats! Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Tempo Front Squat x 3 reps @ 31X1 Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. Metcon “Charley Horse” For time: 75/50 Calories of Rowing  25 Front Squats (175/115 lbs) 25 Burpee Box Jump-Overs (24″/20″) 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 6 minutes (4 sets): Hang Snatch x 2 reps @ 65-70% of 1-RM Snatch Rest 60 seconds, and then… Every 90 seconds, for 9 minutes (4 sets): Hang Snatch + Snatch @ 75-85% of 1-RM Snatch Metcon Three rounds for time of: 10 Snatches (135/95 lbs) 15 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