Who loves renegade rows?? Weightlifting Every 60 seconds, for 12 minutes (3 sets of each): Station 1 – Single Arm Strict Press (Left) x 6-8 reps @ 11X1 Station 2 – Single Arm Strict Press (Right) x 6-8 reps @ 11X1 Station 3 – Side Plank 45 seconds  Station 4 – Side Plank 45 seconds Metcon Complete as many rounds and reps as possible in 9 minutes of: 3 Renegade Rows (L Row + R Row = 1) (50/35lbs) 6 Push-Ups on Dumbbells 9 Dumbbell Push Press 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 weighted strict pull ups?? Weightlifting Every 90 seconds, for 3 sets of each: Station 1 – Weighted or Strict Pull Ups x 3-5 Reps  Station 2 – Banded Pull Aparts x 20 Reps  Station 3 – Hollow Hold or Rocks x 45-60 Sec. Accumulated Metcon Two sets for max reps: 2 Minutes of Rowing 2 Minutes of Alternating Single-Arm Dumbbell Snatches (50/35 lbs) 2 Minutes of Burpees 2 Minutes of 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

Back Squats! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 6 reps @ 70% *Set 2 – 4 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 90% *Set 4 – 1 rep @ 95% *Set 5 – Max Reps @ 90% Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep. Metcon Complete as many rounds and reps as possible in 15 minutes: 60 Double-Unders 40 Air Squats 20 Forward Lunges with KB Farmer’s Carry (32/24 kg) 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...Read more

Power Cleans! Weightlifting Every 2 minutes, for 14 minutes (7 sets) Power Clean x 2 reps Start around 70% and build each set to today’s heavy double. Metcon Against a 3-minute clock… Run 400 Meters Max Reps of Power Cleans (185/135 lbs) Rest 60 seconds Repeat for a total of Four Sets – total workout time will be 16 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

Partner wod! Metcon Teams of two must complete the following for time: Buy In: 30 Burpees  Followed by… 200 Kettlebell Swings  200 Box Jumps   1600 Meter Run  Followed by… Cash Out: 30 Burpees  Besides the Burpees, tasks can be partitioned and completed in any order the team chooses, but only one partner may be working at a time. 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