All levels  A.  6 Rounds  1 Min AB/Row/Run  20 x Russian Swings  20 x Hollow Rocks  <-> Bear Crawl   -Post results under commentsRead more

6:00 PM KB CLASS A. 6 RDS – TGU L/R – 7 GOBLET SQUATS B. 10 OTM – 8 R/L 1-HAND SWINGSRead more

Fitness  A.  Every 90 Seconds for 6 Sets  5 x Deadlift  10 x Hollow Rocks  B.  20 Min AMRAP  10 x Push Presses @ 95lb/65lb  20 x BOB  400M Run  Performance  A.  Every 90 Seconds for 6 Sets  2 x Snatch (Build)  B.  20 Min AMRAP  10 x Push Presses @ 95lb/65lb  20 x BOB  400M Run -Post results under comments  Read more

  Please note:  If you performed Murph, skip Part A and work on gymnastic goats or 20 minutes of easy aerobic work. Fitness  A.  Establish a 5RM Back Squat then perform:  3 Sets of 5 Reps of A @ -10lb-30lb w/3 Min Rest  B.  3 Rounds AFAP  20 x Russian Swings  30 x Double-unders (3:1)  Performance  A.  Establish a 5RM Back Squat then perform:  3 Sets of 5 Reps of A @ -10lb-30lb w/3 Min Rest  B.  3 Rounds AFAP  10 x Power Cleans @ 135lb/95lb  30 x Double-unders (3:1)  -Post results under commentsRead more

Thank you to all of our veterans past and present – RESPECT Murph 1 Mile Run  100 x Pull-ups  200 x Push-ups  300 x Air Squats  1 Mile Run  w/20lb Vest  Partition the reps anyway  SCALE to your level  -Post results under commentsRead more