6:00 PM KB CLASS A. 5 RDS – TGU L/R – 5 PULL-UPS – 12 2-H SWINGS B. 7 RDS – 5 R/L THRUSTER – 10 M LEOPARD CRAWLRead more

Fitness: A.) 5×10 heavy Russian KB swings B.) 8 Min AMRAP 2 KB clean + push press (Switch hands, 2 total) 8 burpees 4 KB clean + push press (Switch hands, 4 total) 8 burpees And so on… Performance: A.) Clean and Jerk 6×1 @ 90% or less B.) 8 Min AMRAP 2 P Clean + Push Jerk (115/75) 8 Bar Over Burpees 4 PC + PJ 8 Bar Over Burpees 6 PC + PJ 8 Bar Over Burpees And so on… Competitor: A.) Clean and Jerk – 4×1 @ 90% or less Clean pulls – work up to a 2×1 @ 1rm clean B.) 8 Min AMRAP 2 P Clean + Push Jerk (185/125) 8 Bar Over Burpees 4 PC + PJ 8 Bar Over Burpees 6 PC + PJ 8 Bar Over Burpees ETC… C.)  10 min butterfly pull-up practice If you start to get the hang of...Read more

  Fitness: 20 min AMRAP 10 KB Press @ 44lb/26lb 10 Russian Swings @ 44lb/26lb 10 Box step ups 24/20 Performance/Sport: Jack  20 Min AMRAP 10 x Push Jerks @ 115lb/85lb 10 x American Swings @ 1.5 pood/1 pood 10 x Box Jumps @ 24/20  Read more

6:00 PM KB CLASS A. 5 RDS – 1 DEADLIFT B. 6 RDS – 6 R/L SNATCHES – 6 GOBLET SQUATS – 10 PUSH-UPSRead more

Fitness/Performance A. RDL 5×3 aim for 5-10lbs more then previous weeks. B. For time: 25 WallBalls (20/10)2 Pull ups20 WB4 PU15 WB6 PU10 WB8 PU5 WB10 PU Sport: A. RDL’s – 5×3 @ or above 1RM clean B. For Time: 35 Wallballs (20/14)4 Chest to Bar25 WB8 C2B15 WB12 C2B5 WB16 C2B C. Front squats 6×3 @85%    -Results to Comments.Read more