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

Kettlebell: A.) Kettlebells EMOM – 8 min. 3×3 KB swing+clean+Press (3L/3R) B.) 20 min AMRAP 5 Heavy Russian KB Swings 10 Sit-ups 15 Wallballs Perform: A.) Clean and Jerk 7×1 @ 80% B.) Open Workout 11.5 20 min AMRAP 5 Power Cleans (145/100) 10 T2B 15 Wallballs (20/14#) (10/9ft) Compete: A) Heavy Thruster take 20 min. to find a heavy single. Maybe a new max. 3 misses and your done.   B.) Open Workout 11.5   20 min AMRAP   5 Power Cleans (145/100)   10 T2B   15 Wallballs (20/14#) (10/9ft) -Results to comments!      Read more

  KettleBell: A.) DB KB Front Squats 5×5  Pause 1st rep for 3 sec. B.) 15-12-9 Heavy Goblet Squats GI Jane Perform: A.) Front Squats 7×2 @ 85% Pause 1st rep for 3 sec. B.) 15-12-9 Front Squats (135/95) GI Jane Compete: A.) Front Squats 7×2 @ 85% Pause 1st rep for 3 sec. B.) 15-12-9 Front Squats (135/95) Burpee C2B    Read more

Function: A.) Strict double KB/DB Press 5×5 In between sets accumulate AMAP single unders in a row. B.) 3 rounds with a partner alternate 1 min work intervals 1 min KB Snatch 1 min Assault Bike 1 min Push-ups 1 min Burpee step ups Perform: A.) Strict Should Press 5×5  In between sets accumulate as many DU as possible in 90 seconds B.) 3 rounds with a partner alternate 1 min work intervals 1 min Power Snatch (115/75) 1 min Assault Bike 1 min HR Push-ups 1 min Burpee box jumps Compete: A.) Strict Should Press 5×5 In between sets work on Triple Unders. B.) 3 rounds with a partner alternate 1 min work intervals 1 min Power Snatch (135/95) 1 min Cal Row 1 min Deficit HSPU 1 min burpee box jumps -Results to comments!    Read more