So you’re headed for warmer weather!  The sun, the sand, the cocktails, and the excuses you find to stop your fitness regimen for 7 straight days.  Yeah… I’m calling you out. We’ve all done it.  It’s spectacularly easy to find ways to skip your workout while on vacation.  Sometimes we even make a conscious decision before we get on that plane that we’re going to give our body a much needed rest.  B.S.  Let’s be honest; that’s just another excuse we use.  Next time, use your new, (and most likely gorgeous) environment as an inspiration for your daily sweat session. Pack your jump rope for sure and if you’re feeling ambitious, (and awesome) pack an empty sand bag, which you’ll promptly fill up with that soft, white sand once you’ve reached your destination.  Both items are small and light weight and can make for an awesome beach WOD. Speaking of beach...Read more

“GTG” (Grease the Groove) is going to be the final piece to add to your open prep during the next couple of weeks. GTG is one of many ways to develop a ton of quick strength. This will be great considering we have two and a half weeks before the open starts. If you are close, or want to get a body weight skill like Push ups, Pull ups, Muscle Ups, etc. this is what you need to be doing for the next couple weeks. YOU CAN get your skills down by the open, get your mind right and get in the gym. Read this article only if you like becoming more awesome. (this is everything you need to know about GTG) http://zacheven-esh.com/grease-the-groove/ After reading this you may be wondering how you are going to perform GTG with movements like Pull Ups and Muscle Ups if you don’t have the...Read more

Kettlbell/Function: A.) Double KB Front Squats – 5×5 – Pause 1st rep 3 sec. *Inbetween sets – Pull ups 3 reps Strict B.) 15-10-5 DB Squat Clean 25-15-10 Pull-ups Perform/RX A.) Front Squats – 5×3 @80% – Pause 1st rep 3 sec. *Inbetween sets – Pull ups 3 reps Strict or 5-8 reps kipping B.) 15-10-5 Squat Clean (115/75) 25-15-10 Pull-ups Compete: A.) Front Squats – 5×3 @80% – Pause 1st rep 3 sec. *Inbetween sets – Pull ups 3 reps Strict or 5-8 reps kipping B.) 12-9-6 Squat Clean (185/125) Muscle Up -Results to comments!    Read more

Function/Kettlebell A.) KB-OHS – 5×3(L/R) B.) 5 rounds 5 Double DB Hang Snatch 15 Wallballs (20/14) (WallBall Shots if knee Issues) Perform/RX A.) Snatch + 3 OHS – 5×1(complex) B.) 5 rounds 5 Power Snatch (135/95) 20 Wallballs (20/14) Compete – 5×1(complex) B.) 5 rounds 5 Power Snatch (165/105) 20 Wallballs (25/16)  Read more

Kettlebell/Function: A.) Back Squats – 5×3@ 80%– Pause 1st rep 3 sec.  B.) 12 min AMRAP 15 Step ups 12 STO w/KB or DB 9 Sit-ups Perform/RX A.) Back Squats – 5×3@ 80% – Pause 1st rep 3 sec. B.) 12 min AMRAP 15 Box Jump (24/20) 12 STO (95/65) 9 T2B Compete: A.) Back Squats – 5×3@ 80% – Pause 1st rep 3 sec. B.) Open WOD 11.3 (shorter) 12 min AMRAP 15 Box Jump (24/20) 12 STO (115/75) 9 T2B -Results to commments  Read more