Function: A.) EMOM 10 min. Odd -A.)KB Front Squats x5 Even – Single arm KB Press x4 (L/R) (1/ .5) B.) 20 min EMOM 1st min: 1 Push-up 1 Squat 1 Sit-up 2nd min: 2 Push-ups 2 Squats 2 Sit-ups 3nd min: Continue… once you fail, start back at 1 rep Perform/RX: A.) EMOM 10 min. Odd – Front Squats x5 Even – Single arm KB Press x4 (L/R) (1.5 / 1) – goal is to add from previous week B.) 20 min EMOM 1st min: 1 Push-up 1 Squat 1 Sit-up 2nd min: 2 Push-ups 2 Squats 2 Sit-ups 3nd min: Continue… once you fail, start back at 1 rep Compete: A.) EMOM 10 min. Odd – Front Squats x5 Even – Single arm KB Press x4 (L/R) (65 /44) – goal is to add from previous week B.) 20 min EMOM 1st min: 1 HSPU 1 Pistol 1...Read more

Function: A.) 5 rounds 2 TGU (L/R) then…. 5 one arm KB swings (L/R) B.) On a running clock: 2 min max pull-ups then 10 min AMRAP 3 Burpees Farmer Carry <-> at 12 min mark 25 ring rows Perform/RX  A.) 5 rounds 2 TGU (L/R) then…. 5 one arm KB swings (L/R)(1.5/1) B.) On a running clock: 2 min max C2B then 10 min AMRAP 5 Burpees Farmer Carry <-> at 12 min mark 25 Pull-up buyout Compete: A.) 5 rounds 2 TGU (L/R) then…. 5 one arm KB swings (L/R)(2/1.5) B.) On a running clock: 2 min max C2B then 10 min AMRAP Farmer Carry <-> Everytime you drop do 10 burpees at 12 min mark 50 Pull-up buyoutRead more

1.  Fitness is lifelong journey.  If you are planning on 6 week program to change you forever, you will not change.  Showing up is 90% of the journey and you will need to show up for the rest of your life. 2. The scale is just a number and may go up or down as you get more fit.  Use other tools to determine progress.  Benchmark work outs, Lift PR’s, Race times. 3. Consistency in training is the key to success.  Not which program or which gym you go to.  Make it the gym 1 or 2 days a week?  Not getting results?  Not surprised.  Choose a gym or program that allows you to be consistent and continue for a very long time. 4. Doing too much cardio can increase the production of cortisol, a stress hormone. When this hormone is released it leads to food cravings because the body...Read more

Function: A.) Suitcase DL 5×5 – In between sets 5 strict PU’s EASY PACE B.) 20 min AMRAP 400 m run Bear crawl <-> 50 Single Unders Perform/RX: A.) Suitcase DL 5×5 – In between sets 5 strict PU’s B.) 20 min AMRAP 400 m run Bear crawl <->   30 DU Compete: A.) Suitcase DL 5×5 – In between sets 5 weighted PU’s B.) 20 min AMRAP 400 m run HS Walk <-> 100 DU  Read more

Function/Kettlebell: A.) TGU 6×2 (L,R) B.) 25 min AMRAP 7 Pull-ups 11 KB Thrusters 14 Lying leg raises Perform/RX: A.) Make Up Lift B.) 25 min AMRAP 7 Pull-ups 11 Thrusters (95/65) 14 K2E Compete: A.) Make Up Lift B.) “Tom” 25 min AMRAP 7 Muscle-ups 11 Thrusters (155/105) 14 T2B  Read more