6:00 PM KB A. 10 RDS – 10 DBL KB SWINGS – 5 PUMP STRETCH B.  5 X 5 KB SQUATS C. TABATA – SIT THRURead more

Friends and Family day! All Levels: Teams of 2: 4 rounds 20 wall balls 20 push ups 30 walking lunges 20 sit ups 10 Burpess (Partition any way between partners)Read more

Fitness/Performance: A. RDL 5×5 @80% B. 4 Rounds 10 Russian Swings (1.5/1) 12 T2B 200m Run Sport: A. Superset Strict PU + DL 5×5  (315/255) B. 4 rounds 10 Am. Swings (2/1.5) 12 T2B 200m run   -Results to comments!  Read more

6:00 PM KB A. 5 RDS – TGU L/R – 5 DBL KB SQUATS – 5 PULL-UPS B. 12 MIN. EMOTM ALT. EVERY MINUTE – 5 R/L SNATCH – 7 R/L 1-H SWINGRead more

Fitness/Performance A. Clean and Jerk 5×3 @ 80% B. 3-6-9-12-15 P.Clean (115/85) Pull – ups V-ups Sport A. C&J 5×4 4 reps= 1 PC 1 SC, 2 Jerk B. 3-6-8-12-15 P. Clean (165/125) Pull-ups V-upsRead more