6:00 PM KB CLASS  A. 4 LADDERS PERFORM 3 DOUBLE KB PUSH-PRESS, 3 PULL-UPS, 4 DBL KB PP, 4 PULL-UPS, 5 DBL KB PP, 5 DBL KB FS, 5 PULL-UPS, START OVER AT 3.   B. 10 EMOTM 6 R/L SNATCH   C. 3 X 1 MIN. DBL RACK HOLD 1 MIN. RESTRead More

10:00 AM KB  A. 5 RDS SINGLE KB CHAIN COMPLETE 5 TIMES WITH EACH HAND -1 H SWING -CLEAN -PRESS -SQUAT -1 H SWING -SWITCH HANDS   B. 10 EMOTM -12 2-HAND SWINGS -PLANK HOLD FOR UNTIL TOP OF MINUTE  Read More

  6:00 PM KB CLASS A. 7 RDS -TGU L/R -5 PULL-UPS -8 R/L SNATCH B. 3 X 1 MIN. DBL KB RACK HOLD 1 MIN RESTRead More

6:00 PM KB CLASS A. 5RDS -5 DBL KB C&P -5  PULL-UPS -10 GOBLET SQUATS REST 30-60 SEC   B. 10 EMOTM -10 2 HAND SWING -5 PUSH-UPS   C. 3 X 20 BIRD DOGSRead More

LOOKS LIKE OUR WARMUP NO SATURDAY KB CLASS 6:00 PM KB CLASS A. 1 RD 1 TGU L/R 10 1-H SWING L/R 2 TGU L/R 10 1-H SWING L/R 3 TGU L/R 10 1-H SWING L/R 2 TGU L/R 10 1-H SWING L/R 1 TGU L/R 10 1-H SWING L/R    Read More

6 PM KB CLASS A. 5 RDS -5 DBL KB C&P -5 DBL KB LUNGES -5 R/L SNATCH B. 15 MIN. AMRAP 200 M Farmer’s Carry 10 2H SwingsRead More

* No Saturday KB class this week 6PM KB CLASS A. 5 RDS -TGU L/R -5 PULL UPS -10 2 HAND SWINGS B. 5 RDS -8 L/R SNATCH -RUN 400 mRead More

6:00 PM KB CLASS A. 5 RDS -5 DBL KB FRONT SQUAT -10 R/L BIRD DOG B. 5 RDS single KB chain -5 R/L of the following: -Swing-Clean-Swing-Snatch C. 3 RDS 1 Min. L/R Rack hold 1 Min. Rest  Read More

10 AM KB CLASS A. 5 RDS 5 C&P 5 Pull- ups Rest 30 -60 sec B. 10 RDS 10 2-hand swings 5 goblet squats C. 3 RDS 1 min dbl kb rack holds rest 1 min.Read More

yes 6:00 PM KB CLASS -TGU L/R -SNATCH 5R/L -TGU L/R -SNATCH 6R/L -TGU L/R -SNATCH 7R/L -TGU L/R -SNATCH 8R/L -TGU L/R -SNATCH 9R/L -TGU L/R -SNATCH 10R/LRead More