6:00 PM KB CLASS A. 3 LADDERS -(1 – 5) DOUBLE KB PUSH PRESS – 5 R/L SNATCH BETWEEN RUNGS B. 4 X 1 MIN – REVERSE LUNGE W/TWIST – PLANK PUSH – SIT THRU – HOLLOW ROCK – 30 SEC. REST BETWEEN MOVEMENTSRead more

Fitness: A.) Deadlifts – 5×3 – medium / heavy B.) 1 Min AMRAP DL – pick a weight you can move smoothly through the first minute with only 1 or 2 breaks (approx 60%) 2 Min AMRAP 3 DL 6 Sit-ups 3 Min AMRAP 3 DL 6 Sit-ups 9 Box step ups (24/20) 4 Min AMRAP 3 DL 6 Sit-ups 9 Box step ups (24/20) 12 Push-ups Performance: A.) Deadlifts – 5×3 – medium / heavy B.) 1 Min AMRAP DL – pick a weight you can move smoothly through the first minute with only 1 or 2 breaks (approx 60%) 2 Min AMRAP 3 DL 6 Sit-ups 3 Min AMRAP 3 DL 6 Sit-ups 9 Box Jumps (24/20) 4 Min AMRAP 3 DL 6 Sit-ups 9 Box Jumps (24/20) 12 Push-ups Competitor: A.) Deadlifts – heavy 3 rep – SHOULD NOT BE A MAX – 85% or less should take 4-6 sets to...Read more

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