Who loves Burpee Pull-Ups?? Metcon Four rounds for time of: 500 Meter Row 20 Dumbbell Hang Squat Cleans (40/25 lbs) 15 Toes to Bar 10 Burpee 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 LIVERead more

Boot Camp + Skills and 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

Cleans! Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Clean from 2″ Below the Knee + Jerk (pause for 2 seconds at 2″ below the knee, and clean from the position, followed by a jerk) Start around 60-65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today. Metcon For time: 40/30 Calories of Rowing 40 Burpee Pull-Ups (pull-up bar 6-10″ above standing reach) 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

Deadlifts! Weightlifting Five sets of: Deadlift x 3-5 reps @ 20X1 Rest 3 minutes Metcon Complete as many rounds and reps as possible in 10 minutes of: 400 Meter Run 10 Deadlifts (225/155 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

EMOM! Metcon Every minute, on the minute, for 25 minutes (5 sets of each): Minute 1 – 20/15 Calories of Rowing Minute 2 – 40 Double-Unders Minute 3 – 15 Box Jumps (24/20”) Minute 4 – 20 V-Ups Minute 5 – 20 Russian Kettlebell Swings (32/24 kg) When the running clock reaches 25:00… Three rounds for time of: 20/15 Calories of Rowing 40 Double-Unders 15 Box Jumps (24/20”) 20 V-Ups 20 Russian Kettlebell Swings (32/24 kg) *Score is the total time of 3 Rounds 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