Kettlebell/Function: A.) 8 min. EMOM – Odd – KB Snatch 3 (L/R) @ 44/26  – Even – DU’s 30 or 60 singles B.) 12 min AMRAP 10 KB Snatch (each arm) or 20 Swings(1.5,1) 15 step ups Perform/RX A.) 8 min. EMOM – Odd- Snatch x 5 (95 / 65) – Even – DU’s 30 or 60 singles B.) 12 min AMRAP 15 Snatch (75/55) 15 Box Jump (24/20) Compete: A.) 8 min. EMOM (135 / 85) – Odd- Snatch x 5 – Even – DU’s 30   B.) 12 min AMRAP 15 Snatch (75/55) 15 Box Jump (24/20) 15 Snatch (95/65) 15 Box Jump (24/20) 15 Snatch (115/75) 15 Box Jump (24/20) 15 Snatch (135/85) 15 Box Jump (24/20) Max reps snatch (155/95)    Read more

KettleBell/Function: A.) Back Squats – 5×3@ 70% – Pause 1st rep 3 sec. B.) 15 min AMRAP 15 Sit-ups 20 Wallballs (20/14) 60 Single Unders Perform/RX A.) Back Squats – 5×3@ 70% – Pause 1st rep 3 sec. B.) 15 min AMRAP 10 T2B 20 Wallballs (20/14) 30 DU Compete: A.) Back Squats – 5×3@ 70% – Pause 1st rep 3 sec. B.) 15 min AMRAP 20 T2B 30 Wallballs (20/14) 60 DURead more

Function/Kettlebell A.) Back Squats 1 rep at 85% Warm up – 10, 5, 5, 3, 1 or Make up Lift   B.) 10 min AMRAP 5 KB snatch + 5 OHS 10 Pull-ups Perform/RX A.) Back Squats 1 rep at 85% Warm up – 10, 5, 5, 3, 1 or Make up Lift B.) 10 min AMRAP 5 squat snatch (95/65) 10 Pull-ups Compete: A.) Back Squats 1 rep at 85% Warm up – 10, 5, 5, 3, 1 or Make up Lift B.) 10 min AMRAP 5 squat snatch (155/95) 10 C2B -results to comments!    Read more

Kettlebell/Function: A.) Turkish Get ups 5×2 increase wt each set. (2L/2R) B.) For time: 800 m row buy in Then 5 rounds 8 DB Thruster 8 Burpees 8 Step ups 800 m row buy out Perform/RX A.) OHS (from ground) 5×3  – No misses, technique B.) For time: 800 m row buy in Then 5 rounds 8 Thruster (95/65) 8 Burpees 8 Box Jump (24/20) 800 m row buy out Compete: A.) OHS (from ground) 5×3  – try to add weight B.) For time: 1k row buy in Then 5 rounds 6 Thruster (135/85) 8 Burpees 10 Box Jump (30/24) 1k row buy out Results to comments!!  Read more

  Function/Kettlebell: A.) KB Clean + KB Press 5×2 @ 1 / .5 (L/R) B.) 12 min AMRAP 2 KB Push Press 2 Pull-ups 20 DU 4 KB Push Press 4 Pull-ups 20 DU 6 KB Push Press 6 Pull-ups 20 DU and so on… Perform/RX A.) Power Clean + Power Jerk – 5×3 @ 65% B.) 12 min AMRAP 2 STO (115/75) 2 Pull-ups 20 DU 4 STO (115/75) 4 Pull-ups 20 DU 6 STO (115/75) 6 Pull-ups 20 DU and so on… Compete: A.) Power Clean + Power Jerk – 5×3 @ 65% B.) 12 min AMRAP 2 STO (135/95) 2 Pull-ups 20 DU 4 STO (135/95) 4 Pull-ups 20 DU 6 STO (135/95) 6 Pull-ups 20 DU and so on…Read more