All Levels: A.) Double KB Deadlifts 6×10 *After each set Farmers carry 20 ft then rest 30 sec. Function: B.) 8 min AMRAP 2 burpee 2 ring row 4 burpee 4 ring row 6 burpee 6 ring row and so on… Perform/RX: B.) 8 min AMRAP 2 burpee 2 C2B 4 burpee 4 C2B 6 burpee 6 C2B and so on… Compete: B.) 8 min AMRAP 3 burpee 3 C2B 6 burpee 6 C2B 9 burpee 9 C2B and so on… Results to BTWB!  Read more

Function: A.) EMOM – 12 min. Double KB Thruster x3   gradually add weight B.) 3 rounds 800 m row 20 KB Snatch (10L/10R) Perform/RX: A). EMOM – 12 min. Squat Clean Thruster x3 gradually add weight B.) 3 rounds 800 m run 10 Snatch (135/95) Compete: A). EMOM – 12 min. Squat Clean Thruster x3 Establish what is heavy * No Misses gradually add weight B.) 3 rounds 800 m run 10 Snatch (155/105) -Results to BTWB.      Read more

 Assault Bike! Function: A.) TGU  5×2 (L/R) or 5×5 Double KB Front Squats Heavy 3 rep w/ Pause 1st rep B.) 10 rounds 3 Dbl KB Clean & Press 6 Burpees 9 WB (20/14) Perform/RX:/Compete: A.) Make up Lift or Front Squats Heavy 3 rep w/ Pause 1st rep *No Miss, try to add weight. B.) 10 rounds 3 C&J (135/95)(185/125) 6 Burpees 9 WB (20/14)(30/20) -Results to BTWB!    Read more

Function: 4 rounds A1) Sprint to grass and back A2) Dumbell Snatch x6 (3L/R) *Rest 1 min. DB should be heavy as possible. Do not sacrifice form B.) For time: 10 Ring Rows and 10 Push-ups 40 KB DL 10 Ring Rows and 10 Push-ups 30 Goblet Squats 10 Ring Rows and 10 Push-ups 20 KB Snatch (10L/10R) 10 Ring Rows and 10 Push-ups 10 KB Thrusters (5L/5R) Perform/RX: 4 rounds A1) Sprint to grass and back A2) Dumbell Snatch x6 (3L/R) *Rest 1 min. DB should be heavy as possible. Do not sacrifice form B.) For time: 10 Pull-ups and 10 Dips 40 DL (135/95) 10 Pull-ups and 10 Dips 30 Front Squats (135/95) 10 Pull-ups and 10 Dips 20 OHS (135/95) 10 Pull-ups and 10 Dips 10 Thrusters (135/95) Compete: 4 rounds A1) Sprint to grass and back A2) Dumbell Snatch x6 (3L/R) *Rest 1 min. B.) For...Read more

Function: A.) 4×3 Double KB OHS B.) For time: 1500 m row 15 Heavy Russian Swings(2×53/2×44) 1000 m row 10 Heavy Russian Swings 500 m row 5 Heavy Russian Swings Perform/RX: A.) 4×3 Overhead Squat *from the floor B.) For time: 1500 m row 15 power snatch (115/75) 1000 m row 10 power snatch (115/75) 500 m row 5 power snatch (115/75) Compete: A.) 4×3 Overhead Squat *from the floor B.) For time: 1500 m row 15 power snatch (135/95) 1000 m row 10 power snatch (135/95) 500 m row 5 power snatch (135/95) -Results to BTWBRead more