Who has been practicing double unders?? Metcon Every 6 minutes, for 30 minutes (5 sets) for times: Row 750 Meters 10 Hand Release Push-Ups 20 Goblet Reverse Alternating Lunges (24/16kg KB) 30 Double Unders  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

Who loves Helen?? Weightlifting Every 90 Seconds, for 12 minutes (8 sets): Strict Shoulder Press x 1 rep (sets 1-3 feel free to do 2-3 reps and use as an extension to warm up) Metcon “Helen” Three rounds for time of: 400 Meter Run 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups 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 Five sets of: Back Squat x 2 reps @30X1 Rest 2-3 minutes Metcon Two Sets, for max calories/reps: 2 Minutes of Wall Ball Shots (20/14 lbs) Rest 60 seconds 2 Minutes of Rowing Rest 60 seconds Repeat for 2 sets. 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, alternating each movement, complete ten rounds for time of: 400 Meter Run 20 Wall Ball Shots (20/14 lbs) 30 Reverse Lunges (24/16kg Holding wallball in bear hug position) (Partner A runs 400 meters; Partner B performs 20 Wall Ball Shots; Partner A performs 30 Reverse Lunges; Partner B runs 400 meters; etc…) 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