Function: A.) Z PRESS – 4×5 reps 4×5 Single Arm KB Row B.) 20 min AMRAP w/a partner you go, I go 10 Cal Bike 5 Burpees 10 Lunges ***partner does 1 round, then switch*** Perform/RX: A.) Z PRESS – 4×5 reps 4×5 Single Arm KB Row * superset B.) 20 min AMRAP w/a partner you go, I go 1 lap run 5 Burpees 10 Lunges ***partner does 1 round, then switch*** Compete: A.) Z PRESS – 4×5 reps 4×5 Single Arm KB Row B.) 20 min AMRAP w/a partner you go, I go 1 lap run 10 Burpees 20 Lunges ***partner does 1 round, then switch*** Results to BTWB!Read more

Function: A.) EMOM – 8 min. Odd KB Snatch – 3 (L/R) Even Pistol – 3 (L/R) B.) 15 min AMRAP 20 Wallball (20/14) 100 single unders 250 m row Perform/RX: A.) EMOM – 8 Min. Odd – Snatch 1 rep * no miss, gradually add Even – Pistol – 3 (L/R) B.) 15 min AMRAP 20 Wallball (20/14) 50 Dubs 250 m row Compete: A.) EMOM – 8 Min. Odd – Snatch 1 rep – 85% range *heavy no miss Even – Pistol 3 (L/R) * Hold KB in goblet for challenge B.) 15 min AMRAP 25 Wallball (30/20) 100 Dubs 250 m ski -Results to BTWB.Read more

Function/Perform/RX: A.) Deadlift 4×5   *In between C2B Pull Ups 4×3   B.) 3 rounds 25 Air Squats 25 Pull-ups 25 Push-ups Compete: A.) Deadlift 4×5 *In between Weighted Pull ups  4×3 B.) 4 rounds 25 Air Squats 25 C2B 25 Push-upsRead more

All Levels: A.) Make up Lift Function: B.) 3 min AMRAP Max reps dbl KB Thrusters rest 1 min 3 min AMRAP Max reps dbl KB front squat (same weight) rest 1 min 3 min AMRAP Max reps dbl KB Deadlift (same weight) rest 1 min 3 min AMRAP Burpees Perform/RX/Compete: B.) 3 min AMRAP Max Reps Thrusters at ~40% 1RM back squat rest 1 min 3 min AMRAP Max reps Back Squats (same weight) rest 1 min 3 min AMRAP Max reps Deadlifts (same weight) rest 1 min 3 min AMRAP Burpees -Results to BTWB!  Read more

All Levels!: 3 workouts to perform with a partner Perform in any order, rest as needed between For time: Flip tire <-> in parking lot ***flip together or take turns For time: 60 cal bike 60 burpees ***1 person working at a time For time: 400 m sandbag run 100 wallballs ***run together, 1 person carries bag, alternate as needed ***1 person working on wallballs -Results to BTWB!Read more