Function: A.) Double KB – FS – 5×3 – In between sets 1 max effort HS hold B.) 10 min AMRAP 5 double KB/DB Clean and Front squat 7 burpees Perform/RX: A.) Front Squats – 5×3 – In between sets 1 max effort HS hold *free standing B.) 10 Minute AMRAP 5 Hang Squat Cleans (115/75) 7 Bar Facing Burpees   Compete: A.) Front Squats – 5×3 – In between sets 1 max effort HS hold *free standing   B.) 10 Minute AMRAP 5 Hang Squat Cleans (155/105) 7 Bar Facing Burpees Results to BTWB!Read more

Function: A.) 10 minute EMOM Odd – Double KB Press Even – 5 box jump B.) 12 min AMRAP 400 m row 20 Wallball (20/14) 60 single unders/1 lap run Perform/RX: A.) 10 minute EMOM Odd – 5 BNSP (no miss) Even – 5 box jump B.) 12 min AMRAP 400 m row 20 Wallball (20/14) 30 DU Compete: A.) 10 minute EMOM Odd – 5 BNSP (no miss) Even – 5 box jump B.) 12 min AMRAP 400 m row 20 Wallball (20/14) 30 DU -Results to BTWBRead more

Malachi is the definition of a gentle giant.  Arguably the friendliest person you’ll find that can back squat 400+ lbs. on the regular.  (His 1RM is 455#).  Chew on that. And you can learn a few moves if you observe him in his natural habitat, (on Hip Hop Friday); but whatever you do, don’t take his favorite spot, (directly under the fan).  I mean he’ll probably apologize to you because you were in his way and give you his spot, but… What do you do for a living?  I am a 5th Grade Teacher at Gage Elementary School.  This is my 12th year of teaching. What’s your favorite thing to do outside of the gym?  Spend time with my family, watch football, mostly try and be active with my family… Oh, and naps (which never happens). Favorite genre of music?  Probably Hip Hop or R&B, but I am cool with everything.  You...Read more

Function: A.) Back Squats – 5×5  – In between sets 5 strict pull ups B.) 3 rounds 20 ring rows 20 lunges w/plate OH Perform/RX: A.) Back Squats – 5×5  – In between sets 5 strict pull ups B.) 3 rounds 20 pull-ups 20 lunges w/KB OH (1.5/1) Compete: A.) Back Squats – 5×5  – In between sets 5 strict C2B pull ups B.) 3 rounds 20 C2B 20 lunges w/2 KB OH (1/.75) Results to BTWBRead more

Function:   A.) Every 90s x 6  2 – Double KB Clean and Press B.) 15 min AMRAP 10 KB DL 15 Step Ups (24/20) 20 Cal Row Perform/RX:   A.) Every 90s x 6  2 – power clean + clean and jerk B.) 15 min AMRAP 10 DL (185/125) 15 Box Jump (24/20) 20 Cal Row Compete: A.) Every 90s x 6  2 – power clean + clean and jerk B.) 15 min AMRAP 10 DL (275/175) 15 Box Jump (24/20) 20 Cal Row Results to BTWB!Read more