Function/Kettlebell: A.) 3 rounds 20 bicep curls (DB) 10 push ups 20 hollow rocks B.) 7 rounds 7 HR Push-ups 7 Double KB Swing 7 Cal Row Perform/RX A.) 3 rounds 20 bicep curls (DB) 10 push ups 20 hollow rocks B.) 7 rounds 7 HR Push-ups or 4 HSPU 7 Hang Power Clean (135/95) 7 Cal Row Compete: A.) 3 rounds 20 bicep curls (DB) 10 push ups 10 GHD B.) 7 rounds 7 HSPU 7 Hang Power Clean (205/125) 7 Cal Row  Read more

EarthDay. Function/Kettlebell: A.) EMOM 10 min. Odd – KB FS x5 (use same weight) Even – Single arm KB Press x4 (L/R) B.) 6 min AMRAP 5 Wallball (20/14) 5 KB/DB snatch (alt arms each round) + Bonus WOD Perform/RX Odd – Front Squats x5 (use same weight) – add 10 lbs to FS from wk 1 Even – Single arm KB Press x4 (L/R) (1.5 / 1) B.) 6 min AMRAP 5 Wallball (20/14) 5 Power Snatch (75/55) Rest Finisher: 30 WallBall Sit ups 40 Post March 50 Single Leg hip bridge Compete: A.) EMOM 10 min. Odd – Front Squats x5 (use same weight) – add 10 lbs to FS from wk 1 Even – Single arm KB Press x4 (L/R) (70 / 44) B.) 6 min AMRAP 7 Wallball (30/16) 7 Power Snatch (95/65) -Results to comments!  Read more

Kettlebell/Function: A.) 5 Rounds – Sprint to Grass and Back – 10 weighted split squats Rest 1 min. B.) 4 rounds 5 KB front Squat 20 Lunges 500 m row Perform/RX A.) 5 Rounds – Sprint to Grass and Back – 10 weighted split squats B.) 4 rounds 5 OHS (135/95) 20 Jumping Lunges 500 m row Compete: A.) 5 Rounds – Sprint to Grass and Back – 10 weighted split squats B.) 4 rounds 10 OHS (185/125) 20 Weighted Jumping Lunges 500 m row  Read more

Kettlebell/Function: A.)Single Leg RDL’s 5×5 – Inbetween sets 5 strict PU’s B.) 10 min AMRAP 1 ring-up 1 Burpee 2 ring-ups 2 Burpees 3 ring-ups 3 Burpees and so on… RX Perform: A.)Single Leg RDL’s 5×5 (35/26) – In between sets 5 strict PU’s B.) 10 min AMRAP 1 pull-up 1 Burpee 2 pull-ups 2 Burpees 3 pull-ups 3 Burpees and so on… Compete:  A.)Single Leg RDL’s 5×5 (45/35) – In between sets 5 weighted PU’s B.) 10 min AMRAP 1 C2B pull-up 1 Burpee 2 C2B-ups 2 Burpees 3 C2B-ups 3 Burpees and so on… -Results to comments!          Read more

KettleBell/Function: A.)Turkish Get up Ladder 3x 1-3(L,R) B.) 4 rounds 20 KB Swings 20 Single arm KB Thrusters 20 Single arm KB Front Rack Lunges Perform/RX: A.) Make Up Lift B.) 4 rounds 20 KB Swings (1.5/1) 20 Single arm KB Thrusters (1.5/1) 20 Single arm KB Front Rack Lunges (1.5/1) Compete: A.) Make Up Lift B.) 4 rounds 20 American KB Swings (2/1.5) 20 Double KB Thrusters (1.5/1) 20 Double KB Front Rack Lunges (1.5/1) C.) 30 min Row/Run/Bike/Swim (choose one)Read more