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 2 sec. *Inbetween Sets 3 strict Chin Ups B.) 15 min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats Every 2 rounds perform 4 CJ (135/95) Compete: A.) Front Squat w/ Pause 4×3 *Pause on all 3 reps for 2 sec. *Inbetween Sets 3 strict Chin Ups B.) 15 min EMOM 1 round “Cindy” Max reps CJ (225/135) in remaining time `Results to BTWB!  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 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