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

Function: A) Dead Lifts – 7×3 @ 85% – 7×3 @ 85% B.) For time: 20 Cal Row then… 12-9-6 Double KB Push Press Strict Pull-ups then… 20 Cal Row Perform: A) Dead Lifts – 7×3 @ 85% – 7×3 @ 85% B.) For time: 20 Cal Row then… 12-9-6 STO (135/95) C2B then… 20 Cal Row Compete: A1) Clean and Jerk – 7×1 @ 80% – no misses on the clean A2) Dead Lifts 7×3 @ 85% B.) For time: 10 Cal Bike then… 12-9-6 STO (205/125) Bar MU then… 10 Cal Bike -Results to comments!Read more

Function: A) Back Squats  7×3 @ 85% B.) 4 rounds 3 min round, 2 min rest 20 DB Snatch (25/15) (alt. arms) 20 Sit-ups Max reps burpees Perform: A) Back Squats  7×3 @ 85% B.) 4 rounds 3 min round, 2 min rest 20 DB Snatch (45/25) (alt. arms) 20 Sit-ups Max reps burpees Compete: A1) Snatch – 7×1 @ 85% – count missed lifts in your reps – 3 or misses in a row, drop weight. A2) Back Squats  7×3 @ 85% B.) 4 rounds 3 min round, 2 min rest 20 DB Snatch (70,45)(alt. arms) 20 T2B or GHD Max reps burpees   Results to comments!  Read more