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

Kettlebell/FUNction: A.) Turkish Get ups 4x Ladder 1-3(L/R)  (1 left, 1 right, 2 left, 2 right, 3 left, 3 right.) B.) 4 rounds 15 bench dips( Or Matadors) 3x shuttle run <-> 100 Single Unders Perform RX: A.) Back Squats  – 5×3 w/ pause 1st rep Finish heavier than MON. B.) 4 rounds 15 strict dips 3x shuttle run <-> 50 DU –Results to comments!  Read more

KettleBell/Function: A.) KB clean and press 6×2 (R/L) (1.5 / 1) B.) 5 rounds 5 Double KB Power Swings 10 Push-ups 15 Sit-ups Perform/RX: A.) Clean and Jerk – 6×1 @ 70% B.) 5 rounds 5 Power Clean (155/105) 10 HSPU(20 DB Press) 15 Sit-ups Compete: A.) Clean and Jerk – 6×1 @ 70% B.) 5 rounds 5 Power Clean (225/155) 10 HSPU 15 GHD -Results to comments!Read more

KettleBell/Function A.) Double KB Front Squats – 5×5 w/pause 1st rep 3 sec. Strict MU progresssions – 2-3 progressions / MU’s B.) 3 rounds 3 min AMRAP 1 min rest between AMRAPs 10 wallballs (20/14) 20 Single Unders 10 KB Swings Perform/RX A.) Front Squats – 5×3 w/pause 1st rep 3 sec. @75% Strict MU progresssions – 2-3 progressions / MU’s B.) 3 rounds 3 min AMRAP 1 min rest between AMRAPs 10 wallballs (20/14) 10 DU 10 KB Swings (1.5/1) Compete: A.) Front Squats – 5×3 w/pause 1st rep 3 sec. @75% Strict MU progresssions – 2-3 progressions / MU’s B.) 3 rounds 3 min AMRAP 1 min rest between AMRAPs 10 wallballs (20/14) 10 DU 10 KB Swings (2/1.5) -Results to comments!Read more