Fitness 3 Sets 5 x Deadlifts 15 Sec Rest 8 x 1 Sec Pause Push-ups 15 Sec Rest 10 x Hollow Rocks 15 Sec Rest B.  w/a Partner 3 Round 1200M Row w/3 min Rest Partition rowing anyway Performance A.  EMOM – 8 Mins 3 x Power Cleans B.  w/a Partner 3 Round 1200M Row w/3 min Rest Partition rowing anyway Sport  A.  EMOM – 8 Mins  3 x Power Cleans  B.  5 rounds  <-> 20M Shuttle Run x 5  1 Min Plank  w/1 min Rest  -Post results under comments Read more

6:00 PM KB CLASS A. TGU LADDER DOWN 3R/L 2R/L 1R/L 1R/L -20 2 HAND SWINGS BETWEEN RUNGS B. 7 RDS -6 R/L SNATCH -20 FT FORWARD/BACKWARD CRAWLRead more

Fitness A.  Strict Press – 4 x 10 w/2 – 3 Min Rest B.  14 Min AMRAP 10 x BB Push Presses 15 x Sit-ups 60 x Single-unders Performance A.  Strict Press – 4 x 10 w/2 – 3 Min Rest B.  14 Min AMRAP 5 x Push Presses @ 135lb/95lb 15 x Knees to Elbow 30 x Double-unders Sport A.  Strict Press – 4 x 10 w/2 – 3 Min Rest B.  14 Min AMRAP 5 x Push Presses @ 205lb/125lb 15 x T2B 30 x Double-unders -Post results under commentsRead more

Fitness A1.  Back Squats – 5 x 10  A2.  Strict Pull-ups x 5 w/2-4 Min Rest B.  EMOM – 10 Mins  Even – 20 Sec Max Calorie Row  Odd – 8 x Heavy Kettlebell RDL   C.  30 x Kettlebell Rows (15/15) (NFT)  Performance  A1.  Back Squats – 10 x 10 @ 40%-60% + 5lb-10lb (Last week)  A2.  Strict Pull-ups x 5 w/2-4 Min Rest  B.  EMOM – 10 Mins  Even – 20 Sec Max Calorie Row  Odd – 5 x Heavy Power Cleans  C.  30 x Kipping Pull-ups (Keep it tight and efficient)  Sport  A1.  Back Squats – 10 x 10 @ 40%-60% + 5lb-10lb (Last week)  A2.  Strict C2B Pull-ups x 5 w/2-4 Min Rest  B.  EMOM – 10 Mins  Even – 20 Sec Max Calorie row  Odd – 5 x Heavy Power Cleans (Start at 185lb/125lb)  C.  30 x C2B Kipping/Butterfly Pull-ups  Stay efficient, perform in three sets...Read more

Hammer Race – “There must be tests” 6:00 PM KB CLASS A. Find Max rep Pull-ups/Flexed arm hang Rest 2 min. Max Push-ups in 2 Min. B. 10 RDS -10 2 HAND SWING -5 R/L PUSH PRESS C. 8 EMOTM 7 R/L SNATCHRead more