Crawling is a great reset.  Resets are used to offset our daily habits that negatively effect our movement patterns (ex. sitting for prolonged periods, constant stress and stimulation, long periods of inactivity).  Resets are simple forms of active rest that improve your performance during workouts or can be used as the workout themselves.   In today’s KB class we will use crawling as the workout, but will utilize other resets during the strength portion to help revitalize the body and improve movement patterns. You are meant to move.  Press reset. 6:00 PM KB CLASS A. 4 RDS -TGU L/R -5 SINGLE LEG DL  R/L B. 5 RDS -10 2-H SWING (HEAVY) -5 FLOOR PRESS L/R C. 8 MIN AMRAP -5 KB SQUAT 25M CRAWL FORWARD/BACKWARD  Read more

Fitness  A.  EMOM – 10 Mins  Even – 5 x Strict Pull-ups  Odd – 5-10 x Close Grip Push-ups  B.  15 Min AMRAP  50 x Single-unders  20 x Russian Swings  10 x Alternating Lunges  Performance  A.  Establish a 10 Rep Push Press  B.  15 Min AMRAP  30 x Double-unders  20 x American Swings @ 1.5 pood/1 pood  10 x Push-ups  Sport  A.  Practice Shoulder to Overhead TNG  B.  15 Min AMRAP (Easy Pace)  30 x Double-unders  20 x American Swings @ 1.5 pood/1 pood  10 x Dips (From Muscle-ups)  -Post results under comments  Read more

Fitness  A.  5 Sets  5 x KB Front Rack Squats – Heavy!  45 Sec Rest  5 x KB RDL – Heavy!   B.  Every 2 Mins for 20 Mins (10 Sets)  150M Row/Run  5 x Deadlifts  Performance A.  Establish a 10 Rep Back Squat  B.  Every 2 Mins for 20 Mins (10 Sets)  150M Row/Run  3 x Heavy Power Cleans  Sport  A.  Back Squat – 3 x 10 w/2 Min Rest  B.  Every 2 Mins for 20 Mins (10 Sets)  150M Row/Run  3 x TNG Squat Snatches -Post results under comments Read more

NEW KB CLASS SCHEDULE: MONDAY, WEDNESDAY, FRIDAY AT 6PM 6:00 PM KB CLASS Following workouts will have movements that are performed as a superset (perform both movements before taking a rest).  During rest periods we will work on most important mobility/stretch/reset for each individual for at least 60-90 sec. A. 5 RDS -5 SQUATS -5 PULL UPS B. KB DL LADDER 2-4-6-8-10 3 C&P L/R BETWEEN EACH RUNG C. 6 RDS 15 2-H SWING 100 M SPRINT -walking back to bell is active rest        Read more

Fitness  A.  EMOM – 10 Mins  Even – 5 x BB Push Presses  Odd – 10 x Russian Swings  B.  Scaled Fran  21 – 15 – 9  Thrusters  Ring-Rows Performance  A.  EMOM – 10 Mins  1 x Snatch – 80%-90%   B.  Fran  21 – 15 – 9  Thrusters @ 95lb/65lb  Pull-ups  Sport  A.  EMOM – 10 Mins  Even – 3 – 5 x Reps Goat BB Movement @ 65%  Odd – 3 – 5 x Reps Goat Gymnastic Movement  B.  AFAP  21 – 15 – 9  Goat BB Movement @ 55%  Goat Gymnastic Movement  -Post results under comments  Read more