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

6:00 PM KB CLASS A. 5 RDS – TGU L/R – 10 R/L 1-H SWING B. 5 RDS – 8 DBL KB BENT OVER ROWS – 5 DBL KB FRONT SQUATSRead more

Fitness: A.) Make up lift B.) 12 Min EMOM 1st min – Row Cal (12/10) 2nd min – 6 DL @ 75% 3rd min – 8 Burpees Performance: A.) Make up lift B.) 12 Min EMOM 1st min – Row Cal (15/12) 2nd min – 6 DL (225/155) 3rd min – 8 Bar Over Burpees Competitor: A.) Make up lift B.) 12 Min EMOM 1st min – Row Cal (18/15) 2nd min – 6 DL (275/205) 3rd min – 10 Bar Facing Burpees C.) Make-up wod from earlier in the week or 20 min recovery run/bike Read more

6:00 PM KB CLASS A. 5 RDS – 2 DEADLIFTS – 5 R/L PRESS B. 4 RDS – 6 KB FRONT SQUATS – 10 M CRAWL – 5 R/L ROWS – 10 M CRAWLRead more