Function: A.) Back Squats – 4×5 (add weight) – In between sets * 1 arm hang from pull up bar   20 seconds (L/R) B.) 5 rounds 12 cal row 9 DB Push Press 6 Pull-ups Perform/RX A.) Back Squats – 4×5 (add weight) – In between sets * 1 arm hang from pull up bar 20 seconds (L/R) B.) 5 rounds 12 cal row 9 HSPU/Double KB Push Press(53/44) 6 C2B Compete: A.) Back Squats – 4×5 (add weight) – In between sets * 1 arm hang from pull up bar 20 seconds (L/R) B.) 5 rounds 12 cal row 9 HSPU 6 C2B Results to BTWB    Read more

One class Saturday July 4th!  9am! Function: A.) 6 min EMOM 4 1 arm KB swing (2L/2R) (1.5/1) B.) 10 min AMRAP 8 DB/KB Snatch (4L/4R) 8 Burpees Perform/RX: A.) 6 min EMOM Snatch x2 @ 65% or less B.) 10 min AMRAP 4 Power Snatch (115/75) 8 Bar Facing Burpees Compete: A.) 6 min EMOM Snatch x2 @ 65% or less B.) 10 min AMRAP 4 Power Snatch (155/95) 8 Bar Facing Burpees  Read more

  Function:   A.) 6 min. EMOM 1 – Double KB – Swing + Clean + Press    B.) For time: 10 Double DB/KB CJ (45/25) 2 pull-up/Ring Row 2 Dips 8 Double DB/KB CJ 4 PU/RR 4 Dips 6 Double DB/kb CJ 6 PU/RR 6 Dips 4 Double DB/KB CJ 8 PU/RR 8 Dips 2 Double DB/kb CJ 10 PU/RR 10 Dips Perform/RX:   A.) 6 min. EMOM 2 – Clean and Jerk @65%   B.) For time: 10 CJ (135/95) 2 C2B 8 CJ (135/95) 4 C2B 4 Dips 6 CJ (135/95) 6 C2B 6 Dips 4 CJ (135/95) 8 C2B 8 Dips 2 CJ (135/95) 10 C2B 10 Dips Compete: A.) 6 min. EMOM 2 – Clean and Jerk @65% B.) For time: 10 CJ (135/95) 2 Bar MU 8 CJ (155/105) 4 Bar MU 6 CJ (185/115) 6 Bar MU 4 CJ (205/125) 8 Bar MU 2 CJ (225/135) 10 Bar MU -Results...Read more

ALL Levels: A.) Super Set Bench Press 5×5 Bent over row 5×5 *perform 1 set of each before resting or……. A.) Make Up Lift   Function: B). 5 rounds 400 m run/row/bike 7 DB/KB Thrusters Rest 2 Min Perform/RX: B). 5 rounds for time: 400 m run/row/bike 7 Thrusters (95/65) Rest 2 min Compete: B). 5 rounds 400 m run/row/bike 7 Thrusters (135/95) Rest 2 MinRead more

Function: A.) 8 min. EMOM 2 – Double KB Clean and Press (double – 1.5 / 1) B.) Part 1 – (0:00 – 6:00) 6 Minute row for Meters PART 2 – (6:01 – 14:00) 8 Minute AMRAP 60 Single unders 15 Pull-ups or Ring rows 60 Single unders 15 K2E or Sit-ups Part 3 – (14:01 – 20:00) 6 Minute row for Meters Total Time: 20 Minutes Perform/RX/ A.) 8 min. EMOM 2 – power clean + clean and jerk @65% B.) Gripfest Part 1 – (0:00 – 6:00) 6 Minute row for Meters Part 2 – (6:01 – 14:00) 8 Minute AMRAP 30 Double Unders 15 Chest-to-Bar Pull-ups 30 Double Unders 15 Toes-to-Bar Part 3 – (14:01 – 20:00) 6 Minute row for Meters Compete A.) 8 min. EMOM 2 – power clean + clean and jerk @65% B.) Granite Games Qualifier #2 15.2A Part 1 – (0:00 – 6:00) 6 Minute 1RM 1-Rep...Read more