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 4×10 Finish…… 1x ME push ups B.) 4 rounds 10 Deficit HSPU (6″/3″) 15 GHD 20 C2B 25 Air Squats -Results to BTWB!  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. EMOM 2x (Snatch DL + Pos2 Pause SS) B.) 3 rounds, 3 min per round 1st 2 min: AMRAP 5 snatch (95/65) 5 box jump (24/20) 3rd min: max distance KB farmer carry (1.5/2) *rest 2 min between rounds Compete: A.) 6 min. EMOM 2x (Snatch DL + Pos2 Pause SS) B.) 3 rounds, 3 min per round 1st 2 min: AMRAP 5 snatch (115/75) 5 box jump (24/20) 3rd min: max distance KB farmer carry (2.5/2) *rest 2 min between rounds -Results to BTWB!      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 from previous weeks B.) 10 min AMRAP 20 Wallball (30/20) Dbl KB OH Carry to grass and back (2/1.5) Results to BTWB!    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 15 Burpees 10 CJ (155/95) 60 Dubs 15 Burpees Max Reps CJ (175/105) Compete: A.) Bent Over Row 4×10 Single Leg RDL’s 4×5 B.) 16 min AMRAP 100 Dubs 20 Burpees 10 CJ (135/95) 100 Dubs 20 Burpees 10 CJ (155/105) 100 Dubs 20 Burpees 10 CJ (185/115) 100 Dubs 20 Burpees Max Reps CJ (225/125) `Results to BTWB!    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 sec. * Last 2 reps are normal *In between Sets 3 strict Chin Ups   B.) 4 rounds 21 cal row 14 Thrusters (95/65) 3-4 Bar MU or 10 C2B Compete: 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 bike 14 Thrusters (115/80) 7 Bar MU -Results to Comments!Read more