Function: A.) RDL’s 6×5 *Inbetween sets – 5 strict Pull Ups B.) For time: 30 KB DL (single 70, or double up) 30 cal row 30 burpees rest 5 min and repeat Perform/RX: A.) RDL’s 6×5 *In between sets – 5 strict Pull Ups(add wt) B.) For time: 30 DL (185/125) 30 cal row 30 burpee over rower rest 5 min and repeat Compete: A.) RDL’s 6×5 *In between sets – 5/3 Muscle up B.) For time: 30 DL (225/155) 30 cal row 30 burpee over rower rest 5 min and repeat -Results to BTWB!    Read more

Function: A.) 10 min. EMOM 2 – KB Clean and Press (double – 1.5 / 1) B.) 4 rounds 3 min per round 2 min rest 400 m run Max reps KB clean Front squat thruster(double 35/26)   Perform/RX: A.) 10 min. EMOM 2 – power clean + clean and jerk @65% B.) 4 rounds 3 min per round 2 min rest 400 m run Max reps squat clean thruster thruster (95/65) Compete: A.) 10 min. EMOM 2 – power clean + clean and jerk @65% B.) 4 rounds 3 min per round 2 min rest 400 m run Max reps squat clean thruster thruster (155/105) -Results to BTWB        Read more

  Function: A.) 10 min. EMOM 3 KB Snatches (L/R) B.) For Time: with a partner accumulate: – 50 Pull-ups – 50 Cal Bike – 50 DB Snatch – 50 Cal Bike – 50 Burpees – 50 Cal Bike   Perform / Rx A.) 10 min. EMOM Position 1 Snatch 2 reps @ 65% try to add 5 lb. from the last week B.) For Time: with a partner accumulate: – 50 Pull-ups – 50 Cal Bike – 50 DB Snatch – 50 Cal Bike – 50 C&J (95/65) – 50 Cal Bike   Compete Perform / RX A.) 10 min. EMOM Position 1 Snatch 2 reps @ 65% try to add 5 lb. from the last week B.) For Time: with a partner accumulate: – 50 Pull-ups – 50 Cal Bike – 50 DB Snatch (70/50) – 50 Cal Bike – 50 C&J (135/85) – 50 Cal Bike    Read more

  One Class at 9am! Function: B.) For time: 1600 m row 50 goblet squats (1.5/44) 100 sit-ups 300 single unders 50 KB DL (53/44) 75 Step ups (24/20) Perform/RX: B.) For time: 1 mile run 50 OHS (95/65) 100 Med ball situps 150 DU 50 SDHP (95/65) 100 Box Jump Overs (24/20) Compete: B.) Regionals 15.3 1 mile run 50 OHS (135/95) 100 GHD 150 DU 50 SDHP (135/95) 100 Box Jump Overs (24/20) ~Results to BTWB!Read more

Function: A.) Double KB – Front Squats – 5×5 – In between sets 6 Med Ball Push Ups B.) 17 min AMRAP 50 Cal Row 50 Wall Balls 50 KB Push Press (35/26) 50 Step ups   Perform/RX: A.) Front Squats – 4×3 *no misses – In between sets 6 Med Ball Push Ups B.) Granite Games Qualifier #3 Compete: A.) Front Squats – 4×3 *no misses – In between sets 6 Med Ball Push Ups B.) Granite Games Qualifier #3    Read more