Split Squats! Weightlifting Five sets of: Barbell Bulgarian Split Squat x 8 reps each leg @ 30X1 Rest 2-3 Minutes Metcon For time: 75 Air Squats 50 Kettlebell Swings (24/16 kg) 50 Single Arm Front-Racked Kettlebell Lunges ((24/16 kg) switch arms as you wish; 25 Ea. Arm) 50 Kettlebell Swings 75 Air Squats 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

Power Snatches! Weightlifting Every 2 minutes, for 16 minutes (8 sets): Power Snatch from 2″ Above the Knee x 2 rep *Use this to prepare for the workout, not find a 2RM Metcon Every 4 minutes, for 16 minutes (4 sets) for load: Run 400 Meters 4 Power Snatches You may only take 4 attempts each set. For each set, note the total amount successfully lifted – i.e., if you make all 4 lifts at 200 lbs, you’d note 800 lbs for that set; if you make 3/4 at 200 lbs, you’d note 600 lbs for that set. 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 as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Kettlebell Swings (24/16 kg) 20 Box Jump-Overs (24″/20″) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Swings, Partner A will perform 20 Box Jump Overs, and Partner B will run 400 meters – and so on for 30 minutes. 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

How many Boot Camp classes have you been to?? 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

Deadlifts! Weightlifting Six sets of: Deadlift x 3 reps @ 20X1 Metcon Four rounds for time of: 15 Deadlifts 95/65 lbs 10 Bar-Facing Burpees 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