Strict Shoulder Press! Weightlifting Every two minutes, for 8 minutes (4 sets) of: Strict Shoulder Press x 3-4 reps Go as heavy as possible! Every two minutes, for 8 minutes (4 sets) of: Push Press x 3-4 reps Metcon Every 6 minutes, for 18 minutes (3 sets) for times of: 500 Meter Row 50 Air Squats 25 Push-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

Back Squats! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% Followed by… Every 3 minutes, for 6 minutes (2 sets): Back Squat x 10 reps @ 70-75% (goal is to use these two sets to find a 10-RM) Metcon Complete as many rounds and reps as possible in 12 minutes of: 3 Bar Muscle-Ups 6 Handstand Push-Ups 12 Box Jump Overs 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

Thrusters! Metcon Four rounds for time of: 400 Meter Run 20 Thrusters (40/25 lbs) 15 Toes to Bar 10 Dumbbell Box Step-Ups (50/35 lbs; 20″ box) 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

BootCamp! 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 Four sets of: Deadlift x 3-5 reps @ 20X1 Rest 20 seconds Tall Box Jumps x 5 reps (land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition) Rest 3 minutes Metcon Complete as many rounds and reps as possible in 8 minutes of: 15 Kettlebell Swings (24/16 kg) 30 Double-Unders 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