A.  Max Effort Back Squat  B.  The Girls  For total time:  1 x Round of Helen  400M Run  21 x Kettlebell Swings @ 1.5 pood / 1 pood  12 x Pull-ups  -Rest 3 Minutes  1 x Round of Nancy  400M Run  15 x OHS @ 95lb/65lb  -Rest 3 Minutes  1 x Round of Fran  ...Read More

A.  Snatch Balance – 5 x 3 w/2 Min  B.  AFAP  500M Row  40 x Push-ups (Advance Ring-dips)  200M Run  20 x Box jumps @ 24inch/20inch   30 x Burpee  20 x Box jumps  200M Run  40 x T2B  500M Row  C.  Russian Twist – 3 x 20  -Post results under comments  Read More

Profiled Members Kessa and Josh Reasnor   Josh and Kessa Video! A.  Power Cleans – 5 x 5 TNG w/2 Min Rest  B.  12 Min AMRAP  3 x Clusters (Squat Clean into a thruster)   200M Run  10 x CTB Pull-ups  C.  Mobility -Post results under commentsRead More

A.  Push Jerk + Split Jerk – 3 x 1 W/90 Sec Rest  B.  For time:   500M Row  15 x Swings @ 1.5 pood / 1 pood  30 x DU  4 – Min Rest  C.  For time:  1000M Row  30 x Swings @ 1.5 pood / 1 pood  60 x DU 4- Min Rest ...Read More

A.  Snatch – 5 x 1 w/2 Min Rest    B.  7 Rounds  1  Min of:  1 x Heavy Snatch – (Progressively increase your loading each round)  Max Double unders for the remainder of the minute   1 Min Rest after each round   Score = total weight lifted + Double-unders   -Post results under...Read More

A.  Back Squats – 8 x 3 @ 88% w/2-3 Min Rest  B.  Jackie  1000M Row  50 x Thrusters @ 45lb/35lb  30 x Pull-ups  Advance – Jackie x 2  -Post results under comments  Read More

[youtube=http://www.youtube.com/watch?feature=player_embedded&v=rPP64JuxVcI] Snatch Progression  A.  Power Snatch – 3 x 2 x 1 x 1 x 1 w/2 Min Rest  B.  Snatch Push Press – 3 x 8 w/90 Sec Rest  C.  AFAP  12 x UB TNG Power Snatches @ 95lb/65lb  10 x UB HSPU  50 x UB DU  -Advance – 4 Rounds  -Intermediate – 3...Read More

A.  Back Squat – 5 x 5 @ 83% w/2 Min Rest  B1.  Walking Good Mornings – 3 x 20 w/60 Sec Rest  B2.  GHD Sit-ups – 3 x 10 w/60 Sec Rest  C.  3 Rounds AFAP 15 x Burpee Box Jumps @ 24inch/20inch  30 x Cal Row  20 x Pull-ups  -Post results under comments...Read More

A.  With a Partner complete AFAP  2000M Row @ 200M intervals  180 x Kettlebell Swings @ 1.5 pood/1 pood  150 x Wallballs @ 20lb/14lb  120 x Ring push-ups  2000M Run @ 200M intervals  -Post results under comments  Read More

A.  Power Clean & Jerk – 3 x 2 x 1 x 1 x 1 w/2-3 Min Rest  B.  Push Press – 3 x 8 w/90 Sec Rest  C.  EMOM for 10 Minutes 1 x Squat Clean  1 x Push Jerk  1 x Power Clean  Mens weight @ 185lb women’s weight at 135lb   -Post...Read More