Fitness A.  Every 2 Mins for 5 Sets 5-6 x Manmakers (Increase weight if possible)  B.  5 Rounds AFAP  400M Run/Row  20 x Air Squats  20 Min CAP  Performance  A.  Every 2 Mins for 5 Sets  3 x Clean&Jerks (Build, perfect form!)  B.  Nancy  5 Rounds AFAP  400M Run/Row  15 x OHS @ 95lb/65lb  20 Min CAP  -Post results under comments  Read more

  Fitness  A1.  Strict Press – 5 x 5 w/30 Sec Rest  A2.  Heavy Russian Swings – 5 x 10 w/2 Min Rest  B.  3 Sets for Load  10 x TNG DL  2 Min AB or Row  3 Min Rest  Performance  A1.  Push Press – 5 x 5 w/30 Sec Rest  A2.  Heavy Russian Swings – 5  x 10 w/2 Min Rest  B.  3 Sets for Load  10 x TNG DL  2 Min AB or Row 3 Min Rest  -Post results under comments  Read more

A.) Active warm up B.) 5 sets – 1min. on with 15 sec. transition time – Weighted step ups – Row – Burpee’s plus Mountain climbers C.) Core MobilityRead more

6:00 PM KB CLASS A. 6 RDS – TGU L/R – 5 PULL-UPS B. 8 OTM – 11 DOUBLE KB SWINGRead more

Fitness  A.  Back Squats – 5 x 10 w/3 Min Rest  B.  AFAP  21 – 15 – 9  Burpees  Calorie Row  Performance  A.  Back Squats – 5 x 5 w/3 Min Rest  B.  AFAP  Elizabeth  Squat Cleans @ 135lb/95lb  Ring dips  -Post results under comments    Read more