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

Function/Kettlebell: A.) Double KB Jerks 5×3 Clean each rep. B.) 5 rounds, 1 min rest btwn rnds 1 round = 3 min AMRAP 6 Heavy KB Swings (2/1.5) 6 Push-ups 9 Air Squats RX/Performance: A.) Push Jerks 5×3 – start – Clean from ground B.) “The Chief” 5 rounds, 1 min rest btwn rnds 1 round = 3 min AMRAP 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats Compete: A.) Push Jerks 5×3 B.) “The Chief” 5 rounds, 1 min rest btwn rnds 1 round = 3 min AMRAP 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats    Read more

Prep Work Google Doc. https://docs.google.com/document/d/1kWJEiRqKZqTcTC6873KT71XuVWVvLDTisBA8dBHcOIc/edit?usp=sharingRemember work your weaknesses! If you need a place to start, start with Push ups! Being able to do a set of 25-50 strict is a great way to boost your base level strength. This will make everything easier and you will be a total badass. reference my previous blog post for more ideas and information here!   Remember whether the numbers say it or not, everyday you show up and compete with yourself you are the strongest version of yourself that you have ever been. 3 weeks out from the open.   Stronger everyday, be awesome everyday. Coach NicRead more

Kettlelbell/Function: A.) Double KB Front Squats -5×5 – Pause 1st rep 3 sec. *In between sets – Pull ups 3-5 reps Strict B.) For time: 30 ring rows buy in Then 4 rounds 10 DL (155/105) 10 Bar Over Burpees 30 ring rows buy out Perform/RX A.) Front Squats – 5×3 @75% – Pause 1st rep 3 sec. *In between sets – Pull ups 3-5 reps Strict or 5-8 reps kipping B.) For time: 30 pull-ups buy in Then 4 rounds 10 DL (205/125) 10 Bar Facing Burpees 30 pull-ups buy out Compete: A.) Front Squats – 5×3 @75% – Pause 1st rep 3 sec. *In between sets – Pull ups 5-8 reps kipping B.) For time: 15 MU buy in Then 5 rounds 10 DL (245/175) 10 Bar Facing Burpees 15 MU buy out _Results to comments!Read more