Function: A.) 1 rep Max TGU *Can use KB, DB, barbell, or slam ball Perform/rx/Compete: A.) 1 rep Max C&J All levels: B.) 15 min skill work C.) For time: With a partner accumulate 100 cal bikeRead More
Function: A.) Max Double KB strict press Perform/RX/Compete: A.) Max Strict Press All Levels: B.) 15 min skill work Kipping HSPU HS holds HS walking C.) For time: With a partner accumulate 100 burpees -Results to BTWB! Read More
This Week Guys Test Week: We are testing the following movements Monday – 1 RM Back Squat Tuesday – 1 RM Strict Press Wednesday – 1 RM TGU or Clean and Jerk Thursday – Max Push Ups Friday – 1RM OHS We don’t allow 1 RM attempts often but when we do its after we...Read More
All Levels: A.) BS / FS Heavy Single Function: B.) 12 min AMRAP 12 – 8 – 4 Dbl KB Swing Leg raises (hanging or lying) Perform/RX: B.) 12 min AMRAP 12 – 8 – 4 Power Clean (115/75) T2B Compete: B.) 12 min AMRAP 12 – 8 – 4 Power Clean (135/95) T2B -Results...Read More
Function: A.) Double KB OHS 5×1 B.) 18-15-12-9-6-3 Dips DB OHS Perform/RX: A.) OHS 5×1 B.) 18-15-12-9-6-3 Dips OHS (95/65) Compete: A.) OHS 5×1 B.) 21-18-15-12-9-6-3 Dips OHS (115/75) Read More
Function: A.)Turkish Get up. 5×2(L/R) B.) 10-9-8-7-6-5-4-3-2-1 Ring rows Bar tap burpees Dbl KB front rack lunges (each leg) Perform/RX: A.) Clean and Jerk Heavy single 20 min. Finish with Drop set 4×1 B.) 10-9-8-7-6-5-4-3-2-1 Pull-ups Bar tap burpees Front rack lunges (135/95) (each leg) Compete: A.) Clean and Jerk Heavy single 20 min. Finish...Read More
Happy Veterans Day! All Levels: A.) 5 rounds Sprint to grass and back rest 1 min. B.) 10 Min AMRAP 10 American KB Swings (28kg/20kg)(Function= Russian) 12 Med Ball Slams (30/20, 50/40) 14 Sit-ups (Compete=GHD) Buyout 800 m row or run Results to BTWB!Read More
Function: A.) DB- KB Front Squat w/ Pause Heavy Single *Pause for 3 seconds *In between Sets 3 strict Chin Ups B.) 3 rounds 15 Pull-ups 15 Dips Bear crawl <-> 2X 2 DL (315/205) Perform/RX: A.) Front Squat w/ Pause Heavy Single *Pause for 3 seconds *In between Sets 3 strict Chin Ups B.)...Read More
Function: A.) Double KB strict press 7×4 Finish…… 1x ME push ups B.) “Karen” For time: 150 Wallballs (20/14) Perform/RX: A.) Strict Press 7×4 Finish…… 1x ME push ups B.) “Karen” For time: 150 Wallballs (20/14) Compete: A.) Strict Press 7×4 Finish…… 1x ME push ups B.) “Uffda Karen” For time: 150 Wallballs (30/20) Results...Read More
