Function: A.) KB Snatch 4×2 (L/R) B.) 8 rounds 10 KB Snatch (5L/5R)(10 Swings Sub) 15 Air Squats 10 Cal Row Perform/RX: A.) Snatch 4×2 B.) 8 rounds 2 Heavy Squat Snatch 6 Pistols 10 Cal Row Compete: A.) Snatch 4×2 B.) 8 rounds 2 Squat Snatch (185/125) 6 Pistols 10 Cal Ski Results to BTWB!    Read more

Function: A.) DB KB Front Squats 7×3 w/ pause 1st rep * 3 strict C2B Pull ups between B.) 9-8-7-6-5-4-3-2-1 HSPU or KB Push Press Double KB Front Squat Double KB Deadlift Perform/RX A.) Front Squats 7×3 w/ pause 1st rep * 3 strict C2B Pull ups between sets Or….. Make Up Lift B.) 9-8-7-6-5-4-3-2-1 HSPU or DB Push Press Front squat (155/105) Deadlift (155/105) Compete: A.) Front Squats 7×3 w/ pause 1st rep * 3 strict C2B Pull ups between sets Or….. Make Up Lift B.) 9-8-7-6-5-4-3-2-1 Deficit HSPU (6″/4″) Front squat (225/155) Deadlift (225/155)      Read more

Function: Turkish Get up 5×2 L/R B.) 3 rounds 30 steps ups 7 Double KB Clean and push press Perform/RX: A.) Snatch Balance 5×3 * gradually add *end goal is to do more than your 1 rep max snatch B.) “Double Hanger” Games Masters Event 3 rounds 70 Dubs 7 Hang power CJ (135/95) Compete: A.) Snatch Balance 5×3 * gradually add *end goal is to do more than your 1 rep max snatch B.) “Double Hanger” Games Masters Event 3 rounds 100 Dubs 7 Hang power CJ (185/115) Results to BTWB!    Read more

Function: A.) Double DB/KB press 5×5 *In between sets 10 pistols B.) 15 min AMRAP 15 Wallballs (20/14) 15 Cal Row 15 Burpees Perform/RX A.) Strict Press (front rack) 5×5 *In between sets 10 pistols B.) 15 min AMRAP 15 Wallballs (20/14) 15 Cal Row 15 Burpees Compete: A.) Strict Press (front rack) 5×5 *In between sets 10 pistols B.) 15 min AMRAP 15 Wallballs (25/16) 15 Cal Row 15 Burpees Results to BTWB!      Read more

    By Jenna Martindale We’ve covered how to treat rips in the past but today we’re giving you some tips on how to prevent them all together.  Can anyone else hear Josh’s voice echoing something about chalk in the woods? Whether you’re a chalk monster or not, there are a few things you can do in and outside of the gym to prevent ripping your hands. Maintenance: Take the time to shave down your calluses.  The build up and tear is a vicious cycle that will never end.  Use a pumice stone, PedEgg, or corn/callus shaver.  Shave the calluses down when they are still swollen.  Don’t go crazy; leave just enough to protect the skin of your former, wimpier palm. Keep your hands moisturized between workouts.  Any old lotion will work but lots of good things are said about O’Keeffe’s Working Hands. Grip:  Warning: polarizing topic approaching.  Minimize (&...Read more