Weightlifting Take 12-15 Minutes to find today’s 5-RM Overhead Squat Overhead Squat (5-RM) Metcon Every four minutes, for a total of six sets, complete: 35/25 Calories of Rowing 10 Overhead Squats (135/95 lbs) Accessory Work See Instagram for details. Please complete on your own after class ends.  Read more

Weightlifting Take 15-20 minutes to find today’s 1-RM Push Press Push Press ( 1-RM) Metcon For time: Run 800 Meters Immediately followed by…Three sets of: 10 Push Presses (95/65 lbs) 15 Box Jumps (24″/20″) Immediately followed by… 40 Toes to Bar  Read more

  Metcon In teams of 2 complete a 10K (choose either to run a 10k or row a 10k), alternating partners every 1,000m. EITHER OR: 10k Run (Time) Running = 800m + 200m (rotate) OR 10k Row (Time) Alternate every 1,000m Accessory Work See Instagram for details. Please complete on your own after class ends.Read more

Weightlifting Every two minutes, for 16 minutes (8 sets) of: Power Clean (1.1) (rest 10 seconds between singles) Focus on Technique today – not so much Load. Metcon Complete as many rounds and reps as possible in 10 minutes of: 5 Sandbag Power Cleans (70/50lbs) 10 Burpees Over the sandbag 30 Double Unders *Must hang onto sandbag between power clean reps – no bailing  Read more

Metcon Three sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Kettlebell Swings (24/16 kg) 60 seconds of Box Jumps (24″/20″) 60 seconds of DB Push Press (50/35 lbs) 60 seconds of Rowing (for Calories) Rest 60 seconds  Read more