Fitness: A.)Strict press 8×7 @ 65% or less B.) 20 min AMRAP 10 DB Snatch 10 DB or KB lunges 10 Sit-ups Perform: A.)  Strict press 8×10 @65% or less B.) 20 min AMRAP 10 DB Snatch 10 DB or KB lunges 10 T2B Compete: A.)  Strict press 10×10 @65% or less B.) 20 min AMRAP 20 DB Snatch 20 pistols or DB/KB front rack lunges 20 T2B  Read more

Fitness: A.) Back Squats – 9×7 B.) For time: 500 Single Unders EMOM 3 GI Jane Perform: A.) Back Squats – 9×10 B.) For time: 250 DU EMOM 3 GI Jane Compete: A.) Back Squats – 10×10 * try to add 5-10lbs from last week B.) For time: 500 DU EMOM 2-3 muscle ups A1.) Clean and Jerk – 15 min. Results to comments!      Read more

Fitness: A.) Superset 9×7 – upright row 9×7 – Floor Press B.) 5-10-15-10-5 Deadlift (155/105) Burpee (bar tap) Buyout 25 Push-ups Perform: A.) Superset 9×10 – upright row 9×10 – Floor Press B.) 5-10-15-10-5 Deadlift (185/125) Burpee (bar tap) Buyout 25 HR Push-ups Compete: A2.) Superset  10×10 – upright barbell row 10×10 – Floor Press * try to add 5-10lbs from last week B.) 5-10-15-10-5 Deadlift (275/175) Burpee Box Jump (24/20) Buyout 50 HSPU -Results to comments!Read more

All Levels: A.) Make up lift Fitness: B.) EMOM – 15 min 1st min – 6 KB snatch (3L/3R) Run to grass and back 2nd min – 10 weighted lunges 3rd min – 30 sec HS hold Perform: 1st min – 3 squat snatch (135/95) Run to grass and back 2nd min – 10 weighted lunges 3rd min – 30 sec HS hold Compete: Suggested Lift: FS – 5×3 @ 75% or less  B.) EMOM – 15 min 1st min – 3 squat snatch (155/105) Run to grass and back 2nd min – 10 weighted lunges 3rd min – 30 sec HS hold (freestanding)Read more

Fitness: A.) KB Clean + FS + Press 4×2 (2L/2R) B.) For time: 30 DB manmakers EMOM 2 C2B Perform: A.) Clean and Jerk Complex – Clean + FS + 2 Split Jerks 4×1 B.) For time: 30 C&J (135/95) EMOM 2 C2B Compete: A.) clean and Jerk Complex Clean + FS + 2 Split Jerks – Work up to heavy weight – no misses on the cleans or FS 2 or less misses on the Jerks B.) For time: 30 C&J (185/125) EMOM 2 bar MU or 1 ring MU -Results to comments!     Read more