Kettlebell/Function: A.) 6 RDS – 10 DBL KB SWINGS (  B.) 12 min AMRAP 20 Goblet squats 20 Push ups 20 Ring Rows/Strict Pull-ups Perform: A.) Back Squats – 5×3 w/ pause 1st rep Finish heavier than MON.   B.) 12 min AMRAP 100 Wallballs (20/14) 60 DU 40 Pull-ups Compete: A.) Back Squats – 5×3 w/ pause 1st rep Finish heavier than MON. B.) Open 13.3 12 min AMRAP 150 Wallballs (20/14) (10’/9′) 90 DU 30 Muscle Ups    Read more

KettleBell/Function A.) KB clean and press 8×2 (R/L) (1.5 / 1) B.) 7 min AMRAP 3 Double DB clean & Press 3 weighted sit-ups 6 Double DB clean & Press 6 weighted sit-ups 9 Double DB clean & Press 9 weighted sit-ups and so on… Perform/Compete: A.) Clean and Jerk – 8×1 @ 65% B.) Open 13.4 7 min AMRAP 3 C&J (135/95) 3 T2B 6 C&J (135/95) 6 T2B 9 C&J (135/95) 9 T2B -Results to comments!  Read more

KettleBell/Function: A.) Turkish Get-ups – 5x1L/1R Inbetween sets Strict MU progresssions – 2-3 progressions / MU’s B.) 4 rounds 300 m row Lunge walk <-> (carry KBs) 10 Deadlift (185/125) Perform RX: A.) Front Squats – 5×3 w/pause 1st rep 3 sec. Inbetween sets – 2-3 progressions / MU’s Strict MU progression – false grip ring rows – 25 – 2-3 MU between FS sets (from low rings on ground)   B.) 4 rounds 300 m row Lunge walk <-> (Plate OH) 10 Deadlift (225/155) Compete: A.) Front Squats – 5×3 w/pause 1st rep 3 sec. Inbetween sets 3 M/Us  B.) 4 rounds 300 m row Lunge walk <-> (1 KB OH) 10 Deadlift (275/205) -Results to comments  Read more

Kettlebell/Function A.) KB/DB Snatch 8×2 (R/L) (EMOM) B.) 5 rounds 5 KB/DB Snatch each arm 10 KB/DB Push Press 10-15 Burpees Perform: A.) Snatch  – 8×1 @ 65-70% (EMOM) B.) 5 rounds 5 Power Snatch (115/75) 10 HSPU or KB Push Press 15 Burpees Compete: A.) Snatch  – 8×1 @ 70% B.) 6 rounds 5 Power Snatch (135/95) 10 Burpees 15 HSPU -Results to comments!  Read more

Kettlebell/Function A.) 8min. EMOM odd – KB Press 5/5 even – 20 Russian Swing (press wt bell) B.) 8 min AMRAP 10 KB/DB Thrusters 50 Single Unders RX/Compete A.) 8min. EMOM odd – Strict Press x10 even – RDL’s x 10 (light) B.) 8 min AMRAP 10 Thrusters (95/65) 30 DU -Results to comments.    Read more