Fitness: A.) Back Squats – 10×7 B.) For time: 30 Double KB Swing(35/26) 400 m run 30 Pull-ups 50 Step-ups 20 Ball Slams Perform: A.) Back Squats – 10×10 B.) For time: 30 Power Cleans (135/95) 800 m run 30 C2B 50 Box Jump (24/20) 2X Burpee Broad Jump <–> Compete: A1.) Clean and Jerk – 15 min. A.) Back Squats – 10×10 B.) For time: 30 Power Cleans (205/145) 800 m run 60/40 C2B 50 Box Jump (24/20) 3X HS Walk <–>    Read more

Fitness: A.) Superset 10×7 – upright row 10×7 – Floor Press B.) 3 rounds 20 Cal Row 20 Wallballs 20 Burpees Perform: A.) Superset 10×10 – upright row 10×10 – Floor Press B.) 3 rounds 20 Cal Row 20 Wallballs 20 Burpees Compete: A1.) Snatch – 15 minutes Bar / skill work – 80% or less singles A2.) Superset  10×10 – upright barbell row 10×10 – Floor Press B.) 3 rounds w/partner 20 Cal Bike 60 Wallballs (25/20) 40 Bar facing burpee   -results to comments!    Read more

All Levels A.) Make up lift. Fitness: B.) Interval Fran 21-15-9 DB/KB Thruster Pull-ups Rest 1 minute after each round Perform: B.) Interval Fran Thrusters (95/65) Pull-ups Rest 1 minute after each round Compete: B.) Team Series Event 2 30-20-10 Thrusters (95/65) C2B -Results to comments!  Read more

Fitness: A.) KettleBell Complex 2 kb swing + 1 KB Snatch + OHS 4×1 (1L/1R) B.) 5 Rounds w/partner You go 1 round, I go 1 round 5 Dips 8 Step ups (24/20) Bear crawl <–> 8 Step ups (24/20) 5 Dips Perform: A.) snatch Complex 2 Snatch DL + Full Snatch 4×1 B.) 5 Rounds w/partner You go 1 round, I go 1 round 5 Dips 8 Box Jump Overs (24/20) Bear crawl <–> 8 Box Jump Overs (24/20) 5 Dips Compete: A.) Snatch Complex Snatch DL + Snatch Pull + full snatch B.) 5 Rounds w/partner You go 1 round, I go 1 round 2-3 MU 10 Box Jump Overs (24/20) HS walk <–> 10 Box Jump Overs (24/20) 1-3 MU -Results to comments!Read more

Fitness: A.) Single KB – FS + push press 4×2 (2L/2R) B.) 3 rounds 500 m row 21 KB swings (1.5/1) 400 m run Perform: A.) Clean and Jerk – 4×1 @ 80% B.) 3 rounds 500 m row 21 KB swings (1.5/1) 400 m run Compete: A.) Clean and Jerk – 4×1 @ 80% Drop set – 3×3 TNG cleans B.) 3 rounds 500 m row 21 KB swings (1.5/1) 400 m runRead more