Know your score 5:30 INTERMEDIATE KB CLASS A.  5 RDS TGU L/R 10 2-Hand Swings 5 Goblet Squats B. 8 Min. EMOM 5 R/L 1-Hand Swing 5 Push-ups C. 2 RDS 1 Min. R/L Rack holds (Snatch weight)   6:30 BEGINNER KB CLASS A. 5 RDS 8 KB DL 5R/L Press B. 5 RDS 8...Read More

  Fitness – Performance A1.  5 x ME – Strict Pull-ups  A2.  5 x ME – Strict Dips  -Use a partner to assist you with both movements.    B.  AFAP  21 – 15 – 9  Lateral Jumps (PVC) @ 24inch/20inch – 1 Jump = 1 Rep  Burpees  Sport  A.  Row/Run @ Recovery Pace – 15...Read More

–Remember there will be no programming for this next week.  If you’re a few weeks behind go ahead and back track.   A.  STRENGTH (Day 5/Week 6) SOTS Press – 3 x 10  Incline Bench Press – 3 x 12 “Go to Failure”  Bentover Rows – 2 x 15  Alternating DB Curls – 2 x...Read More

A.  STRENGTH (Day 4/Week 6) 5 sets – <-> Shuttle Run x 3, 20 x Lateral Jumps @ 24inch/20inch w/1 Min Rest  Snatch – 7 x 1 Power Pulls – 3 x 5  Snatch Push Press – 3 x 5  Weighted Close Grip Pull-ups – 3 x 12  GHD-Sit-ups – 3 x 15  GHR –...Read More