Meg is the most adorable and optimistic newbie you’ll ever meet.  Her excitement for personal growth and determination to stay the course are refreshing.  And guess what, she hates burpees, just like you. J: What do you do for a living? M: I am the Traffic Manager (no I don’t do the traffic reports) at...Read More

Function: 4 rounds A.) KB Push Press 4×5 * In between sets…. x10 Bent over rows w/ KB B.) 20 min AMRAP 10 cal row/bike/ski 10 Burpees Every 2 min perform 3 heavy dbl KB power swings including start. Perform/RX 4 rounds A.) Push Press *Clean from ground 4×5 * In between sets…. x10 Bent over...Read More

Function: A.) Deadlifts 5×5 *In between C2B Pull Ups 4×3 B.) 15 min AMRAP 10 Dbl KB DL (2/1.5) 10 Air Squats 10 HR Push-ups 10 Pull-ups Perform/RX: A.) Deadlifts 5×5 *In between C2B Pull Ups 4×3 B.) 15 min AMRAP 4 DL (275/175) 6 Pistols 8 HSPU 10 C2B Compete: A.) Deadlifts 5×5 *In...Read More

Function: A.) Double KB OHS 5×3 *In between 20 second HS hold B.) 4 rounds Bear crawl <-> 15 Medball Slams (20/15) 2 lap run Perform/RX A.) OHS From Ground 5×3 *In between 20 second HS hold B.) 4 rounds HS walk -> 15 Medball Slams (30/20) 400 m run Compete: A.) OHS From Ground...Read More

Function: A.) Make up Lift B.) 5 rounds 10 leg raises (hanging or lying) 10 KB Snatch (5L/5R) Or 20 1 arm swings (10L/10R) Perform/RX: A.) Make up Lift or Front Squats Heavy 3 rep w/ Pause 1st rep B.) 5 rounds 10 T2B 10 Hang Snatch (95/65) Compete: A.) Make up Lift or Front...Read More

Function: A.) 4x outside – sprint to grass and back 8 pistols rest 1 min. B.) 7 min AMRAP 5 ring rows 5 Dbl DB Push Press 5 KB SDHP Perform/RX: A.) 4x outside – sprint to grass and back 8 pistols B.) 7 min AMRAP 1 MU or 3 C2B 4 HSPU 5 SDHP...Read More

Function: A.)Turkish Get up. 5×2(L/R) Work up to heavy bell. B.) 21-15-9 Med Ball Cleans(25/20) Burpees Perform/RX: A.) Clean and Jerk Heavy single B.) 21-15-9 Squat Cleans (95/65) Burpees Compete: A.) Clean and Jerk Heavy single B.) 21-15-9 Squat Cleans (135/95) Burpees -Results to BTWB!  Read More

Function:  A.) Heavy KB Complex L/R One Arm – 3 swings, 3 cleans, 3 KB Front Squats Switch arms 4×1(L,R) B.) For time: Accumulate w/partner 100 ring rows 100 KB Swings 200 single unders 100 Goblet Squats *25 min cap* Perform/RX: A.) Snatch Heavy Single 4×1  B.) Regionals Event 11.4 Accumulate w/partner 100 pull-ups 100...Read More

Function: A.) Single KB OHS 4×3 *In between 20 second HS hold B.) 5 rounds 10-15 burpees 400 m row Perform/RX A.) OHS From Ground 4×3 *In between 20 second HS hold B.) 5 rounds 15 Box Jump (30/24) 400 m row Compete: A.) OHS From Ground A.) OHS From Ground 4×3 *In between 20 second...Read More

“Nukes” In 8 min complete: 1 mile run Max reps DL (315/215) In 10 min complete: 1 mile run Max reps power clean (225/145) In 12 min complete: 1 mile run Max reps OHS (135/95) _Results to BTWBRead More