Function: A.) Double KB strict press 5×8 Finish…… 1x ME push ups B.) 20 min AMRAP 6 Pull-ups 6 Dips 6 DB Push press 6 KB Swings Perform/RX: A.) Strict Press 5×8 Finish…… 1x ME push ups B.) “Nate” or 20 min AMRAP 6 Pull-ups 6 Dips 6 Push press (115/75) 6 American KB Swings (1.5/1) Compete: A.) Strict Press 5×8 Finish…… 1x ME push ups B.) “Nate” 20 min AMRAP 2 Muscle Ups 4 HSPU 8 American KB Swings (2/1.5) -Results to BTWBRead more

1. Focus on breathing. Sounds simple, until you’re 2 rounds in and you’re WOD drunk. 2. Break up sets. A 21-15-9 workout is nice to break up sets in thirds.  Truth be told, how you break up your sets in a metcon workout isn’t as important as breaking before you get to muscle failure.  More breaks could end up giving you a faster time by avoiding muscle failure right off the bat. 3. Rest between sets. Don’t just willy-nilly your rests. Have a plan and stick to it. Whether you want to watch your time each round and keep that pace or take 1-3 deep breaths as your break, choose an approach and stick to it. 4. Make mobility your priority. As in, you can WOD only after you’ve mobilized. 5. Scale, scale, scale. It’s not what you think. Scaling doesn’t always mean you have to lower weight or do a varied movement.  Try one of these...Read more

Function: A.) DB- KB Front Squat w/ Pause 5×2 *In between Sets 3 strict Chin Ups B.) 21-15-9 DB Thrusters SDHP w/KB Box Overs (24/20) Perform/RX: A.) Front Squat w/ Pause 5×2 *Pause on all 2 reps for 3 sec. *In between Sets 3 strict Chin Ups B.) 15-12-9 Thrusters (95/65) SDHP (95/65) Box Jump (24/20) Compete: A.) Front Squat w/ Pause 5×2 *Pause on all 2 reps for 3 sec. *In between Sets 3 strict Chin Ups B.) 21-15-9 Thrusters (95/65) SDHP (95/65) Box Jump (24/20) -Results to BTWB!      Read more

All Levels: A.) BS / FS Heavy Single Work up to the heaviest Squat you performed this week Function: B.) 20 min AMRAP 10 Dbl KB Swing 10 Dbl KB Push Press 400 m run Perform/RX: B.) 20 min AMRAP 1-2 Muscle Ups 5 Hang Power Cleans (185/115) 5 STO (185/115) 400 m run Compete: B.) 20 min AMRAP 5 Hang Power Cleans (225/135) 5 STO (225/135) 5 Muscle ups 400 m run  Read more

Function: A.) 8 min. EMOM Snatch 3 (L/R) B.) 2 rounds w/partner 25 Dbl KB DL 25 cal row 25 Air Squats Perform/RX: A.) 8 min. EMOM 2x Snatch B.) 2 rounds w/partner 25 DL (135/95) 25 cal row 25 OHS (45/35) 1 partner does whole round, then switch, perform 2 rounds each Compete: A.) 8 min. EMOM 2x Snatch * Heavy as Possible * No misses B.) 2 rounds w/partner 30 DL (185/135) 30 cal row 30 OHS (95/65) -Results to BTWB      Read more