KettleBell/Function: A.) KB clean and push press 4×2 (R/L) (1.5 / 1) B.) 17 min AMRAP 30 Burpees 30 DB C&J 25 Burpees 25 DB C&J 20 Burpees 20 DB C&J 15 Burpees Max reps DB C&J Perform/RX: A.) Clean and Jerk – 4×1 @ 75% B.) 17 min AMRAP 30 Burpees 30 C&J (95/65) 25 Burpees 30 C&J (115/75) 20 Burpees 30 C&J (135/85) 15 Burpees Max reps C&J (155/95) Compete: A.) Clean and Jerk – 4×1 @ 75% B.) 17 min AMRAP 40 Burpees to 6″ target 30 C&J (95/65) 30 Burpees to 6″ target 30 C&J (135/95) 20 Burpees to 6″ target 30 C&J (185/125) 10 Burpees to 6″ target Max reps C&J (225/145)Read more

Kettlebell/Function: A.) Double KB Front Squats  5×5 increasing wt each set. B.) 7 min AMRAP 2 KB Thrusters(35s/26s 2 Pull-ups 4 KB Thrusters 4 Pull-ups 6 KB Thrusters 6 Pull-ups and so on… Perform/ RX: A.) Front Squats  – 5×3 w/pause 1st rep 3 sec. @75% Strict MU progresssions – 2-3 progressions / MU’s B.) 7 min AMRAP 2 Thrusters (95/65) 2 Pull-ups 4 Thrusters (95/65) 4 Pull-ups 6 Thruster (95/65) 6 Pull-ups and so on… Compete: A.) Front Squats  – 5×3 w/pause 1st rep 3 sec. @75% Strict MU progresssions – 2-3 progressions / MU’s B.) Open 12.5 7 min AMRAP 3 Thrusters (100/65) 3 C2B 6 Thrusters (100/65) 6 C2B 9 Thrusters (100/65) 9 C2B and so on… -Results to comments!Read more

KettleBell/Function A.) KB Snatch 4×2 (R/L) B.) 21-15-9 KB Snatch Burpee RX/Perform A.) Snatch  -4×1 @ 80% B.) 21-15-9 Power Snatch (75/55) Bar Over Burpee Compete A.) Snatch  -4×1 @ 80% B.) 21-15-9 Power Snatch (95/65) Bar Facing Burpee  Read more

Kettlebell/Function A.) 16min. EMOM odd – double KB Press x10 even – RDL’s x 10 (light) B.) 12 min AMRAP 12 1-arm DB Push Press 60 Single Unders 12 Sit-ups Perform RX A.) 16min. EMOM odd – Strict Press x10 even – RDL’s x 10 (light) B.) 12 min AMRAP 12 STO (115/75) 30 DU 12 Sit-ups   Compete: A.) 16min. EMOM odd – Strict Press x10 even – RDL’s x 10 (light) B.) 12 min AMRAP 6 rounds 12 STO (155/95) 50 DU then… Max reps Muscle Ups in remaining timeRead more

KettleBell/Function: A.) 16min. EMOM  odd – Back Squat x10 @65% even – strict C2B – 3/5 B.) 8 min AMRAP 10 Pull-ups 10 Goblet Squats 10 Step Ups (24/20) Perform/RX A.) 16min. EMOM  odd – Back Squat x10 @65% even – strict C2B – 3/5 B.) 8 min AMRAP 10 Pull-ups 10 Front Squats (95/55) 10 Box Jumps (24/20) Compete: A.) 16min. EMOM  odd – Back Squat x10 @65% even – strict C2B – 3/5 B.) 8 min AMRAP 15 Pull-ups 15 Front Squats (115/75) 15 Box Jumps (24/20) -Results to comments  Read more