Can you hold an L-Sit for a Minute?? Weightlifting Every minute, on the minute, for 12 minutes, (6 sets) of: Station 1 – 2 Dumbbell Turkish Get ups – Ea. Arm Station 2 – L-Sit Hold (From Rings or Double Leg Seated Pike Raise) Metcon Four sets for max reps of: 60 seconds of Rowing for Calories Rest 30 seconds 60 seconds of Ring Dips Rest 30 seconds 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

Segmented Power Cleans 🙂 Weightlifting Every two minutes, for 12 minutes (6 sets) of: Segmented Power Clean x 2 reps (Pause for 2 seconds at mid patella) Metcon Every 4 minutes, for 16 minutes (4 sets) for times: 400 Meter Run 8 Power Cleans (185/135 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

Partner Wod! Metcon In teams of two, complete three rounds for time of: 1000 Meter Row (partners will row separately, 500m Ea.)  60 Dumbbell Snatches (50/35 lbs) 40 Dumbbell Overhead Squats (50/35 lbs) 20 Bar-Facing Burpees Partners may partition the repetitions however they choose, but only one partner may be working at a time *If one partner does not want to row P1 can row full 1000m OR Both partners rest an additional 2 minutes after P1 Row to simulate P2 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 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

Pull Ups! Weightlifting Every two minutes, for 16 minutes, (8 sets) of:  Pronated Strict Pullups 2-4 Reps  10-15 Seconds rest Supinated Strict Pullups 2-4 Reps Metcon Every Minute on the Minute, for 12 minutes, (6 sets) of: Station 1 – Thrusters (95/65 lbs) Station 2 – Sit-Ups Accumulate as many reps within the minute as possible OR Accessories Every 2 Minutes, for 12 minutes, (3 sets) of:  Station 1 – Cossack Single Arm Squat to Press x 6 Ea. Station 2 – L-Crunch x 30 Reps 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