Weightlifting Three Sets of: Bench Press (6-8 reps @ 20X0) Rest 15-20 seconds Dynamic Push-Up (10-12 reps @ 10X0) Rest 2 minutes – Metcon Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups: Row 500 Meters 25 Slamballs (30/20#) Max Reps of Pull-UpsRead more

Weightlifting Three Sets of: Bulgarian Split Squat (8-10 reps each @ 30X0) Rest 30 seconds Single-Arm Trap Raises (8-10 reps each @ 2111) Rest 30 seconds – Metcon Rounds of 15, 12 and 9 reps for time of: Thruster (135/95 lbs) Burpees Accessory Work See Instagram for details. Please complete on your own after class ends.Read more

Weightlifting Five Sets of: Power Clean (2.2.2) (rest 10 seconds between doubles) Rest 2-3 minutes – Metcon Three sets for times of: 100 Double-Unders 30 Kettlebell Swings (24/16kg)  (RX+ 32/24kg) 30 Sit-ups Rest 3 minutes Each set should take less than 5 minutes. Please adjust the reps to ensure that your sets never exceed 5 minutes.Read more

Weightlifting Four Sets of: Shoulder Press (3-5 reps @ 21X1) Rest 2-3 minutes – working on lower body mobility during rest periods – Metcon Complete as many rounds and reps as possible in 12 minutes of: 6 Handstand Push-Ups 9 Ring Dips 12 Toes to Bar Accessory Work See Instagram for details. Please complete on your own after class ends.Read more

Weightlifting 5 Sets of: Back Squat (2-3 reps @ 30X1) Rest 15-20 seconds Strict Supinated Grip Pull-Up (10-12 reps) Rest 2 minutes Metcon Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets: Row 250 Meters Sandbag Front Squats (25/40 lbs) Break the class into 2 groups. One will go during the rest to ensure we have enough sandbags for everyone.Read more