Split Stance Romanian Deadlifts! Weightlifting Five Sets of: Split Stance Romanian Deadlift   6 Reps (Each Leg) Rest 2-3 minutes between sets Metcon Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders  10 Burpees Over the Barbell (lateral) 10 Push Presses (115/95 lbs) OR Accessories  Every minute on the minute, for 12 minutes (4 sets each) of:  Station 1 – Half kneeling Single Arm DB Press x 5 reps (Ea. Arm) @21X1  Station 2 – Dumbbell Side Plank Rotations/side x 5 reps  Station 3 – Dumbbell Side Plank Rotations/side x 5 reps (other side) 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 few burpees over the rower! 🙂 Metcon Complete the following for time: For time: 1000m Row 20 Single Arm Dumbbell Thrusters (50/35lbs) 10 each arm 10 Burpees Over the Rower Immediately followed by… For time: 1000m Row 30 Goblet Loaded Dumbbell Reverse Lunges (50/35lbs) unbroken or 2 sets 15 Burpees Over the Rower Immediately followed by… For time: 1000m Row 40 Goblet Loaded Dumbbell Squats (50/35lbs) unbroken or 2 sets 20 Burpees Over the Rower 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

Hang Power Cleans! Weightlifting Every 2 minutes, for 12 minutes (6 sets): 2 reps x Hang Power Clean (2 reps must be linked together, no bailing between reps) Metcon For time: 30 Box Jumps (24″/20″) 15 Power Cleans (135/95 lbs) 20 Box Jumps (24″/20″) 10 Power Cleans (135/95 lbs) 10 Box Jumps (24″/20″) 5 Power Cleans (135/95 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

Overhead Squats! Weightlifting Five sets of: Power Snatch + 3 Overhead Squats Rest 2 minutes between sets Metcon Complete four rounds for time of: 15 Burpees Over the Barbell 10 Overhead Squats Rest 1 minute between rounds *For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 10 reps unbroken 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