Function: A.) 1 rep Max TGU *Can use KB, DB, barbell, or slam ball Perform/rx/Compete: A.) 1 rep Max C&J All levels: B.) 15 min skill work C.) For time: With a partner accumulate 100 cal bikeRead more

Function: A.) Max Double KB strict press Perform/RX/Compete: A.) Max Strict Press All Levels: B.) 15 min skill work Kipping HSPU HS holds HS walking C.) For time: With a partner accumulate 100 burpees -Results to BTWB!  Read more

This Week Guys Test Week: We are testing the following movements Monday – 1 RM Back Squat Tuesday – 1 RM Strict Press Wednesday – 1 RM TGU or Clean and Jerk Thursday – Max Push Ups Friday – 1RM OHS We don’t allow 1 RM attempts often but when we do its after we have consistently trained movements for an entire 8-12 week strength cycle. We started off with higher volume to physically prepare to attempt new 1 RM’s 12 weeks later. We have gradually reduced the volume (less reps) and now have increased intensity (added weight) allowing us to recover for test week this coming week. The WOD’s have been chosen this week to complement the strength tests by allowing us to recover adequately for the next days test. Simply put, we expect to see strength gains over the entire 12 weeks. Many people have already PR’ed or...Read more

All Levels: A.) BS / FS Heavy Single Function: B.) 12 min AMRAP 12 – 8 – 4 Dbl KB Swing Leg raises (hanging or lying) Perform/RX: B.) 12 min AMRAP 12 – 8 – 4 Power Clean (115/75) T2B Compete: B.) 12 min AMRAP 12 – 8 – 4 Power Clean (135/95) T2B -Results to BTWBRead more

Function: A.) Double KB OHS 5×1 B.) 18-15-12-9-6-3 Dips DB OHS Perform/RX: A.) OHS 5×1 B.) 18-15-12-9-6-3 Dips OHS (95/65) Compete: A.) OHS 5×1 B.) 21-18-15-12-9-6-3 Dips OHS (115/75)      Read more