1RM Deadlift! Weightlifting Take 25 minutes to build to today’s 1-RM Deadlift Metcon Complete as many rounds and reps as possible in 8 minutes of: 8 Pull-Ups 8 Single-Arm Dumbbell Hang Clean & Jerks (50/35 lbs – Left) 8 Single-Arm Dumbbell Hang Clean & Jerks (50/35 lbs – 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

Teams of two! Metcon Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Pull-Ups  6 Hand Release Push Ups  9 Toes-to-Bar  12 Goblet Squats (32/24 kg)  15 Calories of Rowing  Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.Read 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

Hang Cleans! Weightlifting Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 2 reps @ 65-70% of 1-RM Clean  Rest 60 seconds, and then… Every 90 seconds, for 9 minutes (6 sets): Hang Clean x 1 rep @ 75-85% of 1-RM Clean Metcon Against a 3-minute running clock… Row 500 Meters  Max Reps of Wall Ball Shots (20/14 lbs)  Rest 2 minutes and repeat for a total of THREE sets. Record number of wall ball shots completed for each set.Read more

Barbell Z-Press! Weightlifting Five sets of: Barbell Z-Press x 5 reps  Rest 90 seconds Build over the course of the five sets to today’s heavy 5-RM Metcon For time: 100 Double-Unders  20 Dumbbell Rows (50/35 lb DBs)  50 Dumbbell Push-Ups  20 Rows (50/35 lb DBs)  100 Double-Unders 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