KettleBell: A.) 5x 1-3 ladder Heavy Snatch.  KB or Dumb bell. 1 snatch left, 1 snatch Right, 2 snatch left, 2 snatch right, 3 snatch left, 3 snatch right. B.) 17 min AMRAP 30 Burpees 30 DB Snatch/KB snatch 25 Burpees 25 DB Snatches 20 Burpees 20 DB Snatch 15 Burpees 15 DB Snatch 10 Burpees 10 DB Snatch 5 Burpees 5 DB Snatch (Repeat 5 Burpees, 5 Snatches for remainder) Perform: A) Snatch – 4×1 @ 75% B.) 17 min AMRAP 30 Burpees 30 Snatch (45/35) 25 Burpees 30 Snatch (95/55) 20 Burpees 30 Snatch (115/85) 15 Burpees Max reps snatch (135/95) Max reps snatch (135/95) Compete: A) Heavy Snatch Balance  3 misses and your done – goal is heavier than snatch 1rm B.) Open Workout 13.1 17 min AMRAP 40 Burpees to 6″ target 30 Snatch (75/45) 30 Burpees to 6″ target 30 Snatch (135/75) 20 Burpees to...Read more

No Classes Christmas Eve and Christmas day. A.) Teach a relative how to squat for Christmas!   B.) Enjoy the simple things.    Read more

Function: A) RDL’s 4×3 slow tempo 3/3 then…… 1 legged split squats 3×15 (R/L) B.) 21-15-9 KB Swings (1.5/1) Goblet Squats (1.5/1) Single Unders (3X) Perform: A) RDL’s 4×3 slow tempo 3/3 then…… 1 legged split squats 3×15 (R/L) B.) 21-15-9 KB Swings (55/44) Goblet Squats (55/44) Double Unders (2x) Compete: A1) Clean and Jerk 4×1 @70% A2) RDL’s 4×3 slow tempo 3/3 then…. 1 legged split squats 3×15 (R/L) B.) 21-15-9 KB Snatch (1.5/1) 1 arm KB OHS (1.5/1) Double Unders (2X) Results to comments!  Read more

Function/Perform: A) Back Squats  4×3 @75% then…..  1 legged hip bridge (50 L/R) B.) 4 rounds 10 DB Snatch (Light) 10 Cal Ski or 4 Cal Bike 10 Wallballs 10 Cal Row Compete: A1) snatch – 4×1 @75% A2) Back Squats  4×3 @75% 1 legged hip bridge (50 L/R) B.) 4 rounds 10 DB Snatch (Light) 10 Cal Ski or 4 Cal Bike 10 Wallballs 10 Cal Row ~Results to Comments.      Read more

NOG Fest at Noon!   Be there for the Kids! Kettlebell: A.) Make up Lift B.) 4 rounds 250 m Row 10 1 arm KB OHS (5L/5R) 80 Single Unders Perform: A) Back Squats heavy 2 rep (no miss) Pause 1st rep for 3 sec. or…..make up lift B.) 4 rounds 250 m Row 5 Squat Snatch (135/95) 40 Double Unders Compete: A1) Snatch 1 rep at 80% then…….work up to 1 heavy snatch Panda Pull A2) Back Squats heavy 2 rep (no miss) Pause 1st rep for 3 sec. B.) 4 rounds 250 m Row 5 Squat Snatch (165/115) 40 Double Unders      Read more