6:00 PM KB CLASS A. 5 RDS – 1 DEADLIFT – 10 PUSHUPS B. 5 RDS – 5 R/L THRUSTER – 5 PULL-UPS C. 3 X 1 MIN. HOLLOW ROCKRead more

Fitness: A.) EMOM 12 min 1st min – 10 sandbag squats 2nd min – 10 sit-ups B.) 3 rounds 10 deadlift (barbell, DB, or KB) 10 push press (DB) Performance: A.) 1 rep max clean & jerk 20 min time cap Stop after 3 misses at the same weight B.) “Grace” 30 clean and jerks for time (135/95) Competitor: A.) 1 rep max clean & jerk 20 min time cap Stop after 3 misses at the same weight B.) “Grace” 30 clean and jerks for time (135/95) C.) EMOM 10 min 1-3 muscle ups D.) 3×10 strict T2B   -Results to Comments!    Read more

Fitness/Performance: A.) Choose one of the following: For time: 1 mile run 5k run 2k row 20 min row for max meters or recovery workout: 2 rounds at easy pace 3 min Assault Bike 3 min row 3 min run 3 min ski erg ***Can switch order as needed if  equipment is full*** B.) 15 min HSPU or HS walk progressions C.) Accumulate 5 min of planks any style, any time interval, just 5 min total Competitor: A.) Choose one of the following: For time: 1 mile run 5k run 2k row 20 min row for max meters or recovery workout: 2 rounds at easy pace 3 min Assault Bike 3 min row 3 min run 3 min ski erg ***Can switch order as needed if  equipment is full*** B.) 15 min HS walk practice C.) Accumulate 5 min of planks any style, any time interval, just 5 min total ***Add plate on...Read more

6:00 PM KB A. 5 RDS – TGU L/R – 8 1-H SWING R/L – 5 R/L THRUSTER C. 3 X 1 MIN. MAX DISTANCE FARMERS WALK – 2 MIN. REST BETWEEN RDSRead more

Fitness Performance: Partner “Cindy” 20 min AMRAP Accumulate reps together 10 pull-ups 20 push-ups 30 air squats Competitor: 20 min AMRAP 5 hspu 10 pistols 15 pull-ups ***Can do individually or “you go, I go” with a partner*** C.) Front squats 5×5 3 sec pause on 1st 2 reps no bounce Heavy, but not max    Read more