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

Fitness: A.) KB clean – 4×5 5 R / 5 L B.) 1 min max Goblet Squats 2 min rest then 5 min AMRAP 5 pull-ups 5 wallballs (20/14) 2 min rest then 1 min max Goblet Squats Performance: A.) Power Clean – 4×3 @ 75% or less B.) 1 min max squat cleans Use 10-15 lbs less than Part A 2 min rest then 5 min AMRAP 5 pull-ups 5 wallballs (20/14) 2 min rest then 1 min max squat cleans Use 10-15 lbs less than Part A Competitor: A.) TNG Power Clean – 4×3 @ 75% or less B.) 1 min max squat cleans Use 10-15 lbs less than Part A 2 min rest then 5 min AMRAP 5 C2B 5 wallballs (25/16) 2 min rest then 1 min max squat cleans Use 10-15 lbs less than Part A C.) Before class if possible Front Squats 4×8 Add...Read more

Fitness: A.) EMOM – 6 min. 5 burpees then run to grass and back   B.) 4 rounds 6 DB Manmakers (20/10) 20 Cal Row then 2 lap run buyout Performance: A.) EMOM – 6 min. 5 burpees and 20 DU’s B.) 4 rounds 6 DB Manmakers (30/20) 20 Cal Row then 100 DU’s buyout Competitor: A.) EMOM – 6 min. 5 burpees box overs (24/20) and 30 DU’s B.) 4 rounds 6 DB Manmakers (45/30) 20 Cal Row then 150 DU’s buyout C1.) Bench press 5×5 C2.) Double KB front rack walking lunge – 20 steps (44s,35s) -Results to comments!!  Read more