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

KettleBell/Function: A.) Turkish Get-ups 4x Ladder 3-5(L/R) or…… Make up lift / skills practice B.) 8 rounds 5 Thruster (95/65) 10/8 Cal Row Every 3 min do 10 burpees including at start Perform/RX Heavy 1 rep @ 85% Warm up- 10,5,5,3,3 or…… Make up lift / skills practice B.) 10 rounds 5 Thruster (115/75) 10/8 Cal Row Every 3 min do 12 burpees including at start Compete: A.) Back Squats Heavy 1 rep @ 85% Warm up- 10,5,5,3,3 or…… Make up lift / skills practice B.) 10 rounds 5 Thruster (155/95) 10/8 Cal Row Every 3 min do 15 burpees including at startRead more

Function/Kettlebell: A.) 1 arm KB – OHS 5×3 R/L B.) 7 min AMRAP 3 Walking lunge w/plate OH (each leg) 3 Pull-ups 6 Walking lunge w/plate OH (each leg) 6 Pull-ups 9 Walking lunge w/plate OH (each leg) 9 Pull-ups and so on… Perform/RX A.) OHS – 5×3 From Ground B.) 7 min AMRAP 3 OHS (95/65) 3 C2B 6 OHS (95/65) 6 C2B 9 OHS (95/65) 9 C2B and so on… Compete: A.) OHS – 5×3 From Ground B.) 7 min AMRAP 3 OHS (115/75) 3 C2B 6 OHS (115/75) 6 C2B 9 OHS (115/75) 9 C2B and so on… -Results to comments!    Read more