BootCamp! 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

Some Overhead Squats! (Picture was taken before new mask rules) Weightlifting Every 90 Seconds, for 15 minutes, (10 sets) of:  Hang Power Snatch + 2 Overhead Squats  Build over the course of 10 sets Metcon For Time 50 Thrusters (75/55 lb) 30 Double Unders to start and at the top of every minute Start with 30 Double Unders (or 30 single unders as scale). Then complete as many thrusters as possible until the minute is up. At the top of the minute (1:00) complete another 30 Double Unders. Repeat each minute until 100 total thrusters are completed. Score is the total time it takes to complete all 50 Thrusters. OR Accessories Every minute on the minute, for 10 minutes (5 sets ea.) of:  Station 1 – Single Arm Kettlebell Racked Wall Sit x 20 sec. each arm  Station 2 – Single Leg Reverse Plank x 20 sec. each leg Zoom...Read more

30 Minutes and Done! Metcon Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – 8 Ea. Leg Reverse Alternating Lunges with Goblet Hold (32/24 kg KB)  Minute 2 – 12 Burpees  Minute 3 – 16 Kettlebell Swings (32/24 kg KB)  Minute 4 – 30-45 Second Front Leaning Rest on Floor  Minute 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

A Thanks to Our Members 🙂 Weightlifting Every 90 Seconds, for 15 minutes, (5 sets) of:  Station 1 – Bent Over Barbell Rows 5-8 Reps  Station 2 – Plyometric Push Ups – 5 Reps Metcon For time: 50 Calories of Rowing  40 Ab-Mat Sit Ups 30 Hand Release Push-Ups  20 Dumbbell Thrusters (50/35 lbs)   10 Dumbbell Renegade Rows (L Row + Right Row = 1) (50/35 lbs) *If performing at a fast pace is uncomfortable in a mask, remove the row, lower the reps, etc. and perform for strength and quality instead. 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

2 Hang Power Clean + 3 Front Squats  Weightlifting Five sets of: 2 Hang Power Clean + 3 Front Squats  Rest 2-3 Minutes Metcon Three rounds for time of: Row 500 Meters 8 Front Squats  (Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.) OR Accessories 5 Sets of:  Goblet 1 1:4 Squat x 5 reps  Rest 30 seconds Dual Kettlebell Hollow Hold With Flutter x 20 Seconds  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