Fitness: A.) Superset @65% or less Bench Press – 6×7 Bent over Rows – 6×7 B.) EMOM – 8 mins. 10 Russian Swings – 2/1.5 5 burpees + bar tap C.) Mobility Performance: A.) Superset @ 65% or less Bench press – 6×10 Bent over Rows – 6×10 B.) EMOM – 8 mins. 10 AM. KB swings – (1.5/1) 5 burpees + bar tap Competitor: A1.)Warm up – Snatch – 50 reps *do this before – 25 bar only – do not go heavier than 1 rep@80% A2.) Superset @65% Bench press – 6x10reps Bent over Rows – 6x10reps 1 min. rest between sets B.) EMOM 8 mins. 10 AM. KB swings – 2/1.5 5 burpees + bar tap C.) Banded Pull aparts – 100 red D.) Mobility  KB arm bar 2x each arm Segmented Rolls upper body.   -Results to comments!Read more

6:00 PM KB CLASS A. 5 RDS – TGU L/R – 5 DBL KB FRONT SQUATS B. 10 EMOM – 5 R/L SNATCH C. 10 EMOM ALT. EACH MIN. – 5 PULL-UPS – 10 PLANK PUSHRead more

Fitness: A.) Make up lift B.) For time: 4 laps Run 3 cal Bike 20 HR Push-ups 3 cal Bike 20 sit-ups 3 cal Bike 20 HR Push-ups 3 cal Bike 4 laps run Performance: A.) Make up lift B.) For time: 4 laps Run 50 DU 20 HR Push-ups 50 DU 20 T2B 50 DU 20 HR Push-ups 50 DU 4 laps run Competitor: A.) Make up lift B.) For time: 800 m Run 50 DU 30 HR Push-ups 50 DU 30 T2B 50 DU 30 m HS walk (<—> 50 DU 800 m Run ***I would rather see you kick and flail your way through the HS walk than skip it and just do push-ups*** C.) Goat work or make up WOD. Results to comments!Read more

6:00 PM KB CLASS A. 5 RDS – 1 DEADLIFT – 15 PUSHUPS B. 5 RDS – 10 R/L SNATCH – 5 PULL-UPSRead more

Fitness: A.) 5×5 Double KB FS B.) 7 min AMRAP 1 KB F. Squat + 1 KB Push Press Run to grass and back 2 KB FS + 2 KB PP Run 3 KB FS + 3 KB PP And so on… Performance: A.) Front Squat 5×3 gradually add weight – no misses B.) 7 min AMRAP 1 Front Squat + 1 Shoul-to-OH (135/95) Run to grass and back 2 FS + 2 STO Run 3 FS + 3 STO And so on… Competitor: A.) Front Squats 5×3 gradually add weight – no misses B.) 7 min AMRAP 1 Front Squat + 1 Shoul-to-OH (185/125) Run to grass and back 2 FS + 2 STO Run 3 FS + 3 STO And so on… C1.) 3×15 GHD’s C2.) 3×15 Back extensions -Results to comments!    Read more