Fitness: A.) KB Clean and press 5 L/R EMOM – 6 min. B.) 10 min AMRAP 5 WB (20/10) 20 singles 5 WB 40 singles 5 WB 60 singles and so on…. C.) Recovery 15min = Row, Bike, Walk, Jog, Performance: A.) Power Clean and Jerk 3 reps EMOM – 6 min. B.) 10 min AMRAP 10 WB (20/14) 20 DU’s 10 WB 40 DU’s 10 WB 60DU’s and so on…. C.) Recovery 15min = Row, Bike, Walk, Jog Competitor: A.) TNG – PC+J 3reps @75% or less EMOM – 6 min. B.) 10 min AMRAP 10 WB (25/20) 20 DU’s 10 WB 40 DU’s 10 WB 60DU’s and so on…. C.) Recovery 15min = Row, Bike, Walk, Jog        Read more

Fitness: A.) KB clean 5×5 5 each each arm B.) 2k Row Every 2 min. 10 KB swings. FINISH w/ 10 burpees Performance: A.) Snatch Comp. 6×1 = Snatch+3OHS B.) 2k Row Every 2 min. 4 snatch (95/65) FINISH w/ 10 burpees Competitor: A.) Snatch Comp. 6×1 = Snatch+3OHS   B.) 2k Row every 2 min. 4 snatch (155/105) FINISH w/ 20 burpees C.) EMOM – 8 min. 3 strict C2B Pull ups OR 5 butterfly D.) Recovery 15min. row, walk, jog, bike, slow pace, just move -Results to comments!Read more

6:00 PM KB CLASS A. 7 RDS – 10 DBL KB SWINGS – 3 R/L PRESS B. 8 MIN. AMRAP – 5 R/L 1-H SWING – 100 M SPRINTRead more

Fitness: A.) Ski Erg 3 sets 350m, 300m, 200m B.) 4 rounds 5 Deadlifts 10 knees 2 elbow Row 250 / Run 2 laps C.) Suitcase Carry – 8 min. Pick a heavy KB (1) Do not set down  you can only switch hands Performance: A.) DU’s rest 2 min between 125, 75, 50 B.) 4 rounds 5 Deadlifts 10 T2B 15 strict dips ( no rings) Row 250m / Run 2 laps C.) Suitcase Carry – 8 min. Pick a heavy KB (1) Do not set down  you can only switch hands D.) Mobility Competitor: A.) DU’s rest 2 min between each 50, 100, 150 B.) 4 rounds 5 Deadlifts 10 T2B 15 strict dips ( no rings) Row 250m / Run 2 laps C.) Suitcase Carry – 8 min. Pick a heavy KB (1) Do not set down  you can only switch hands D.) Mobility-Couch Stretch-Quad smash on roller 10min.-Calf smash  ...Read more

Fitness: A.) Back Squats 8×7 @ 65% or less – 1:30 rest between sets B.) 10 Min AMRAP 3 Push ups 6 Ring Rows 1 Lap – half backwards C.) Hip Bridges – 40 Performance: A) Back Squats – – 8×10 @ 65% or less – 1:30 rest between sets B.) 10 Min AMRAP 3 HSPU  6 pull ups  1 Lap- half backwards C.) Hip Bridges – 40 Competitor: A) Back Squats – 8×10 – 1:30 rest between sets B.) 10 Min AMRAP 3 HSPU 6 C2B 1 Lap- half backwards C.) SUPERIOR POSTERIORS – single leg bridge – 25 L/R – Hip Bridges – 50 – PC march – 50 steps w/DB’s D.) Recovery 15 min. bike – slow      Read more