Fitness: A.) EMOM – 7 min. 2 Clean and Press each arm or DB KB B.) Every 3 Min for 5 rounds 150m Row 30 Mtn Climbers 6 Heavy Russian KB swing Performance: A.) EMOM – 7 min. DL + Clean and Jerk – add weight at own discretion B.) Every 3 Min for 5 rounds 150m Row 30 Mtn Climbers 6 Hang Power Clean (155/105) Competitor: A.) EMOM – 7 min. DL + Clean + 2 jerks – add weight each set if possible – B.) Every 3 Min for 5 rounds 150m Row 30 Mtn Climbers 6 Hang Power Clean (205/135) C.) 3×10 deficit Deadlifts (stand on plate)  Read more

6:00 PM KB CLASS A. 6 RDS – 10 DBL KB SWINGS B. 5 RDS – 3 R/L OF CHAIN OF MOVEMENTS – SWING, CLEAN, SQUAT, PRESS, SNATCH, SWITCH HANDS AND REPEATRead more

Fitness: A.) EMOM – 10 min. Odd – 5 Ring rows / 5 Push up Even – Sprint Grass and back B.) 18 min AMRAP w/Partner You go I go (1 round) 6 Pull Ups 12 Air Squats 6 Box Step Ups (24/20) 6 Burpees Performance: A.) EMOM – 10 min. Odd – 3 Strict PU / 1 MU Even – Sprint to grass and back B.) 18 min AMRAP w/Partner You go I go (1 round) 6 C2B 6 Pistols (3 each leg) 6 Box Jumps (24/20) 6 Burpees Competitor: A.) EMOM – 10 min. Odd – Strict MU’s (2/1) Even – Sprint to grass and back B.) 18 min AMRAP (w/partner or indv) 2 MU 4 Pistol (4 each leg) 6 Box Jump (30/24) 8 Burpees C.) Work up to a 3 rep max TNG power snatch, then do 2 more sets at 10-20 less pounds Focus on movement efficiency....Read more

Fitness: A.)Back Squats – 5×5   super set with  KB/Dumbbell strict press 5×5 B.) 5 rounds 1 lap run 2 wall walks 20 OH walking lunges (10 each side, use plate OH) Buyout 30 wallballs (20/14) Performance: Back Squats – 5×5 @ 75% super set with Strict HSPU 5×2 or 25 sec. HS hold B.) 5 rounds 1 lap run 5 HSPU 20 OH walking lunges Buyout 40 wallballs (20/14) Competitor: A.) Superset – Back Squats – 5×5 @ 75% HSPU – 5×2 or 5×5 – work your weakness Strict 5×2 – stack up ab mats if needed Kipping 5×5 – B.) 5 rounds 1 lap run 10 HSPU 20 double KB OH walking lunge (10 each side, go very light if needed but work on the mobility) Buyout 50 wallballs (20/14) C.) 1 mile run – Hard 1 mile run – Easy Rest a couple min in between as needed    Read more

Fitness: A.) EMOM – 8 min.  3 reps each arm Single arm swings (Russian) B.) 4 Rounds 8 DB/KB Snatch each arm 16 Sit-ups 50 single unders or 1 lap run Performance: Snatch Balance – 6×2 B.) 4 Rounds 8 Squat Snatch (85/55) 16 Sit-ups 24 Double unders Competitor: A.) Snatch warm up – 8 min.  Snatch Balance + 2 OHS 6×1 – Try to add weight each set B.) 4 Rounds 8 Squat Snatch (115/75) 16 T2B 24 Double unders C.) 15 min HS walk practice Keep working at it guys! D.) 5×5 strict weighted pull-ups –Results to comments!    Read more