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

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