Kettlebell Perform/RX Compete A.) Muscle Ups A.) Muscle Ups A.) Muscle Ups – 4×10 False Grip Ring Rows – 4×10 False Grip Ring Rows – 4×10 False Grip Ring Rows – Max Effort MU attempts – Max Effort MU attempts – Max Effort MU attempts B.) 14 min AMRAP B.) 14 min AMRAP B.) Open...Read More

Kettlebell Perform/RX Compete A.) KB Front Squats A.) Front Squats A.) Front Squats 5,5,3,3,2,1 Heavy Single Heavy Single 2 misses and done 2 misses and done 2 misses and done B.) 10 min AMRAP w/partner B.) 10 min AMRAP w/partner B.) 10 min AMRAP w/partner Partner 1: 10 KB Thrusters Partner 1: 10 Thrusters (95/65)...Read More

Kettlebell Perform/RX Compete A.) Deadlift A.) Deadlift A.) Deadlift 3-3-3-3-3 3-3-3-3-3 3-3-3-3-3 * Goal is to work to the heaviest possible 3 rep * Goal is to work to the heaviest possible 3 rep * Goal is to work to the heaviest possible 3 rep * In between sets, max height box jump, or max...Read More

Kettlebell Perform/RX Compete A.) KB HEAVY bear complex. A.) Heavy Bear Complex A.) Heavy Bear Complex Clean, Push Press, Front Squat, 15 min to find max weight push press, front squat of the following complex Squat Clean Jerk Back Squat Jerk B.) 15 min to establish a max 7 rep bear complex C.) Tabata row...Read More

Kettlebell Perform/RX Compete A.) 5 min. A.) Max Snatch A.) Max Snatch Max KB Snatches * 3 miss rule * 3 miss rule * Alternate hands as needed B.) 17 min AMRAP B.) Open WOD 13.1 B.) Open WOD 13.1 40 burpees to 6″ target 17 min AMRAP 17 min AMRAP 30 DB Snatch 40...Read More