Strict Pull-Ups! Weightlifting Five sets of: Barbell Hip Thrusts x 6 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Strict Pull-Ups x 3-5 reps @ 20X1 Rest two minutes Metcon For time: 21 Deadlifts (225/155 lbs) 800 Meter Run 15 Deadlifts 800 Meter Run 9 Deadlifts 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 LIVERead more

Snatches! Weightlifting Every 90 seconds, for 9 minutes (6 sets): Halting Snatch Deadlift + Snatch (Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch) Immediately followed by… Every minute, on the minute, for 4 minutes (4 sets): Snatch x 1 rep @ 90% of 1-RM Snatch Metcon For time: 15 Snatches (115/75 lbs) 30 Toes to Bar 12 Snatches 24 Toes to Bar 9 Snatches 18 Toes to Bar 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 LIVERead more

Max Reps! Metcon For max reps (or calories): 60 seconds of Rowing Rest 60 seconds 60 seconds of Alternating Dumbbell Snatches (50/35 lbs) Rest 60 seconds 60 seconds of Toes to Bar Rest 60 seconds 60 seconds of Double-Unders Rest 60 seconds 60 seconds of Dumbbell Front Squats (50/35 lbs) Rest 60 seconds 60 seconds of Push-Ups Rest 4 minutes until the running clock reaches 15:00, and repeat for 2 sets total. 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 LIVERead more

Boot Camp + Skills & Drills! 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 LIVERead more

Burpees! Weightlifting Three sets of: 1-1-2 Dumbbell Bench Press x 8-10 reps Immediately followed by… Banded Overhead Triceps Extension x 30 reps Rest 60 seconds Dumbbell Bent Over Row x 6 reps each arm @ 21X0 Rest 60 seconds Metcon Complete as many rounds and reps as possible in 15 minutes of: 5 Strict Pull-Ups 10 Burpees 15 Push Presses (115/75 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 LIVERead more