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

6:00 PM KB CLASS A. 6 RDS – TGU L/R – 5 R/L THRUSTER B. 8 MIN. -15 SEC. ON/OFF 1-HAND SWINGRead more

Fitness: A.) BS – 3×10 Super Set w/3 strict Pull ups B.) 5-4-3-2-1 DB or KB Snatch each arm 1-2-3-4-5 GI Jane Performance: A.) BS – 3×10 @65% Super set w/ 3 strict PU’s B.) 5-4-3-2-1 Power Snatch (115/85) 1-2-3-4-5 GI Jane Competitor: A.) BS – 3×10 @ 65% Super set w/ 3 strict C2B B.) 5-4-3-2-1 Power Snatch (155/105) 1-2-3-4-5 Muscle Up C.) Before class if possible TNG Squat Snatch – 3 rep Work to a max   2 misses @ the same weight you are done. Take some   weight off and hit a drop set with 3 perfect reps  Read more

Fitness: A.) Double KB push press – 5×5 B.) 4 rounds 4 min to complete 2 laps run 15 HR push-ups 15 Box step ups (24/20) ***rest remainder if finish early***   1 min rest after 4 min round Performance: A.) BN push press – 5×5 try to add weight each set B.) 4 rounds 4 min to complete 2 laps run 15 HR push-ups 15 Box jump overs (24/20) ***rest remainder if finish early*** 1 min rest after 4 min round Competitor” A.) Behind neck push press – Heavy 5 ** Stop just before failure. – should have 4-6 warm up 3/5 reps B.) 4 rounds 4 min to complete 400 m run 15 ring dips 15 Box jump overs (24/20) ***rest remainder if finish early*** 1 min rest after 4 min round   Results to Comments!  Read more