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 LIVE Arm Pharm Friday at 10am LIVE Sat and Sun at 9am LIVERead more

Teams of three! Metcon In teams of three, complete the following for time: 1200 Meter Relay Run (each partner runs 400m) 120 Double-Unders 90 Dumbbell Power Cleans (50/35#) 60 Box Step-Overs with Dumbbells (50/35 lb) 1200 Meter Relay Run (each partner runs 400m) 120 Double-Unders 90 Dumbbell Power Cleans (50/35#) 60 Box Step-Overs with Dumbbells (50/35 lb) 1200 Meter Relay Run (each partner runs 400m) Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit.  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 LIVE Arm Pharm Friday at 10am LIVE Sat and Sun at 9am 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 LIVE Arm Pharm Friday at 10am LIVE Sat and Sun at 9am LIVERead more

Back Squats! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – Max Reps @ 85% 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 Five rounds for time of: 30 Wall Ball Shots (20/14 lbs) Rest 1 minute 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 LIVE Arm Pharm Friday at 10am LIVE...Read more

30 Minute EMOM 🙂 Metcon Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – Kettlebell Swings (24/16 kg) Minute 2 – Burpee Box Jump-Overs (24/20 in) Minute 3 – Pull-Ups Minute 4 – Double-Unders  Minute 5 – 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 LIVE Arm Pharm Friday at 10am LIVE Sat and Sun at 9am LIVERead more