Function: A.) Single KB OHS 6×3 *In between 20 second HS hold B.) 4 rounds 100 single unders 10 Heavy Goblet Squats Perform/RX: A.) OHS from Ground 6×3 *In between 20 second HS hold B.) 4 rounds 50 Dubs 10 OHS (95/65) Compete: A.) OHS from Ground 6×3 *In between 20 second Free standing...Read More
A unicorn that listens to 90’s Gangsta Rap? Nah… Well maybe. But honestly, Dom’s just a normal dude doing awesome things everyday. His positive outlook and clear vision for self-improvement are inspiring. If you’re still not convinced that he’s got all the awesomeness of an actual unicorn just take a look at the average status...Read More
All Levels: A.) Floor Press 6×5 *In between Banded Pull Aparts 4×20 Function: B.) For time: 25 cal row 25 Push-ups 25 air squats 25 Russian KB Swings (1.5/1) 25 lunges with KB in front rack 25 Russian KB Swings (1.5/1) 25 air squats 25 Push-ups 25 cal row Perform/RX: B.) For time: 25 cal...Read More
All Levels: A.) Double KB Deadlifts 6×10 *After each set Farmers carry 20 ft then rest 30 sec. Function: B.) 8 min AMRAP 2 burpee 2 ring row 4 burpee 4 ring row 6 burpee 6 ring row and so on… Perform/RX: B.) 8 min AMRAP 2 burpee 2 C2B 4 burpee 4 C2B 6...Read More
Assault Bike! Function: A.) TGU 5×2 (L/R) or 5×5 Double KB Front Squats Heavy 3 rep w/ Pause 1st rep B.) 10 rounds 3 Dbl KB Clean & Press 6 Burpees 9 WB (20/14) Perform/RX:/Compete: A.) Make up Lift or Front Squats Heavy 3 rep w/ Pause 1st rep *No Miss, try to add weight. B.)...Read More
Function: 4 rounds A1) Sprint to grass and back A2) Dumbell Snatch x6 (3L/R) *Rest 1 min. DB should be heavy as possible. Do not sacrifice form B.) For time: 10 Ring Rows and 10 Push-ups 40 KB DL 10 Ring Rows and 10 Push-ups 30 Goblet Squats 10 Ring Rows and 10 Push-ups 20...Read More
Function: A.) 4×3 Double KB OHS B.) For time: 1500 m row 15 Heavy Russian Swings(2×53/2×44) 1000 m row 10 Heavy Russian Swings 500 m row 5 Heavy Russian Swings Perform/RX: A.) 4×3 Overhead Squat *from the floor B.) For time: 1500 m row 15 power snatch (115/75) 1000 m row 10 power snatch (115/75)...Read More
Function: A.) Z PRESS – 4×5 reps 4×5 Single Arm KB Row B.) 20 min AMRAP w/a partner you go, I go 10 Cal Bike 5 Burpees 10 Lunges ***partner does 1 round, then switch*** Perform/RX: A.) Z PRESS – 4×5 reps 4×5 Single Arm KB Row * superset B.) 20 min AMRAP w/a partner...Read More
Function: A.) EMOM – 8 min. Odd KB Snatch – 3 (L/R) Even Pistol – 3 (L/R) B.) 15 min AMRAP 20 Wallball (20/14) 100 single unders 250 m row Perform/RX: A.) EMOM – 8 Min. Odd – Snatch 1 rep * no miss, gradually add Even – Pistol – 3 (L/R) B.) 15 min...Read More
