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

Fitness  A.  Every 90 Secs for 5 Sets  1/1 x Kettlebell Windmill – Demo Video  5 x Power Swings  B.  AFAP  21 – 15 – 9  Russian Swings  Step-ups  Push-ups  Performance  A.  Every 90 Secs for 5 Sets  2 x Snatches   B.  AFAP  21 – 15 – 9  Box Jumps @ 24inch/20inch  HR Push-ups or Dips  Hang Power Snatches @ 65lb/45lb  (12 min Cap)  Sport  A.  Every 90 Secs for 5 Sets  Pause Snatch (Knees 3 count) + Hang Snatch  For max load  B.  AFAP  21 – 15 – 9  Box Jump overs @ 24inch/20inch  Ring Dips (From Muscle-ups)  9 – 7 – 5  Squat Snatches @ 135lb/95lb  (12 min Cap)  -Post results under comments  Read more

No Regular Classes due to the MN Open from 8am-9pmRead more

6:00 PM KB CLASS A. 5 RDS -TGU L/R -5 SQUATS -5 PULL-UPS B. 6 RDS – 5 R/L SNATCH -100 M SPRINT TOP OF EVERY 2 MINUTESRead more