30 Minutes! Metcon Every 2 minutes, for 30 minutes (3 sets) of: Station 1 – 20/15 Calories of Rowing Station 2 – 10 Renegade Rows (50/35 lbs) Station 3 – 15 Burpees over Dumbbell Station 4 – 60-90 seconds Plank Hold Station 5 – Rest  *Please substitute any movement out that is uncomfortable for you to perform in a mask or lower reps/load so that heart rate remains lower. 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

Shoulder Press! Weightlifting Every 2 minutes, for 16 minutes (4 sets) of: Station 1 – Dumbbell Shoulder Press x 8 reps Station 2 – Dumbbell Floor Press x 8 reps Metcon Five rounds for time of: 40 Double-Unders 10 Dumbbell Hang Cleans (50/35 lb DBs) 10 Dumbbell Push Presses (50/35 lb DBs) OR Accessories Every Minute, on the minute, for 12 minutes (4 sets) of: Station 1 – Cyclist Air Squat x 8 Reps at 30X1 Station 2 – Half Kneel KB Chop + Lift (left) x 10 Reps 20X1 Station 3 – Half Kneel KB Chop + Lift (Right) x 10 Reps 20X1 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 – 5 reps @ 70% *Set 3 – 4 reps @ 75% *Set 4 – 3 reps @ 80 *Set 5 – 2 reps @ 85%  *Set 6 – 1 rep @ 90% Metcon For time: 500 Meter Row 40 Alternating Lunges with Kettlebell Farmer’s Carry (24/16 kg) 20 V-Ups 500 Meter Row 30 Alternating Lunges with Kettlebell Farmer’s Carry 15 V-Ups 500 Meter Row 20 Alternating Lunges with Kettlebell Farmer’s Carry 10 V-Ups OR Accessories Four Sets of: 20 Alternating Reverse lunges  Rest 30 seconds  Max Effort Hollow Hold Rest 1 minuteRead more

Deadlifts! Weightlifting Five sets of: Deadlift x 4-5 reps Rest 2-3 minutes Metcon Four sets for times of: 50 Double Unders 20 Kettlebell Swings (24/16kg) 15 Burpees Rest 1 minute between rounds OR Accessories Three Sets of: Alternating KB Press + Glute Bridge Hold x 20 Reps Rest 1 minute Single Arm Russian KB Swings x 10 Reps Ea. Arm Rest 1 minuteRead more

Partner Wod! In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 15 Calories of Rowing 12 Deadlifts (155/105 lbs) 9 Hang Power Cleans (155/105 lbs) 6 Shoulder to Overhead (155/105 lbs) *If you do not want to row, as a team, please remove the row and just complete the barbell work. If 1 partner wants to row and the other not, have the partner perform a plank hold or another movement of their choice that keeps heart rate down in leu of the row. 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