Function: A.) DB- KB Front Squat w/ Pause 4×3 *Pause on all 3 reps for 2 sec. *Inbetween Sets 3 strict Chin Ups B.) 15 min AMRAP 5 ring rows 5 Push-ups 10 Air Squats Every 2 rounds perform 15 KB Swings Perform/RX: A.) Front Squat w/ Pause 4×3 *Pause on all 3 reps for...Read More

All Levels: A.) BS / FS Heavy Single/Double KB Front squat Work up to the heaviest Squat you performed this week B.) 4 rounds 1 lap run 10 burpees over the box (24/20)(36/30) 1 lap run ***rest as needed between rounds ***carry sandbag or medball during run for 2 of the rounds ~Resutls to BTWB!Read More

Function: A.) DB Floor Press 4×10 Finish…… 1x ME push ups B.) 4 rounds 10 HR Push-ups 15 ring rows 20 Sit-ups 25 Air Squats RX/Perform: A.) Floor Press 4×10 Finish…… 1x ME push ups B.) 4 rounds 10 HSPU 15 ring rows 20 Sit-ups 25 Air Squats Compete: A.) Floor Press / Incline Bench...Read More

Function: A.) 6 min. EMOM KB 1 arm swing, Clean, Snatch 2x(L,R) B.) 3 rounds, 3 min per round 1st 2 min: AMRAP 5 KB snatch 5 step ups (24/20) 3rd min: max distance KB farmer carry (1.5/1) *rest 2 min between rounds *alternate arms every 5 reps on KB snatch* RX/Perform: A.) 6 min....Read More

Function: A.) Double KB OHS 4×3 B.) 10 min AMRAP 20 Wallball (20/14) OH Plate Carry to grass and back RX/Performance: A.) OHS 4×3 * From Squat Rack B.) 10 min AMRAP 20 Wallball (20/14) Dbl KB OH Carry to grass and back (1.5/1) Compete: A.) OHS 4×3 * From Squat Rack * Add Weight...Read More

Function: A.) Bent Over Row 4×10 Single Leg RDL’s 4×5 B.) 16 min AMRAP 100 single unders 15 Burpees 10 Dbl KB Push Press (1.5/1) RX/Perform: A.) Bent Over Row 4×10 Single Leg RDL’s 4×5 B.) 16 min AMRAP 60 Dubs 15 Burpees 10 CJ (115/75) 60 Dubs 15 Burpees 10 CJ (135/85) 60 Dubs...Read More

Function: A.) Back Squat w/ Pause 4x5reps *Pause on 1st 3 reps for 2 sec. * Last 2 reps are normal *In between Sets 3 strict Chin Ups B.) 4 rounds 21 cal row 14 Dbl KB Thrusters 10 ring rows Perform/RX: A.) Back Squat w/ Pause 4x5reps *Pause on 1st 3 reps for 2...Read More

Whole Life Challenge WOD Saturday at 10am.   Regular classes the rest of the morning. Function: A.) TGU or Double KB FS B.) 14 min AMRAP 15 Dips 40 WB (20/14) 100 Single Unders RX A.) Make up Lift or Front Squats Heavy 3 rep w/ Pause 1st rep B.) 14 min AMRAP 2-3 MU...Read More

Whole Life Challenge WOD Saturday at 10am.   Regular classes the rest of the morning. Function: A.) EMOM – 8 min. Double KB Thruster x3 B.) 10 min AMRAP 10 Dbl KB Front Rack Lunge 10 leg raises (hanging or lying) 10 Step ups (24/20) Perform/RX: A.) EMOM – 8 min. Squat Clean Thruster x3...Read More

Function: A.) Heavy DB KB Complex  Double KB Clean, Squat, press, push press work up in wt. 5,4,3,2,1,1,1,1 B.) 6 rounds   *alt arms each round 8 KB suitcase DL 6 KB Snatch(or Clean) 4 KB OHS(or Front Squat) Perform/RX: A.) Snatch Heavy Single Finish with Drop set 6×1 B.) 5 rounds 8 DL (115/85)...Read More