Function: A.) 6 min. EMOM 1 arm KB swing + Snatch (or High Pull) 2 (L/R) B.) 4 rounds 1 min each station, 1 min rest at end DB/KB Snatch/KB Clean Cal Bike HR Push-ups Shuttle Sprints <-> Perform/RX: A.) 6 min. EMOM Pos 2 Hang Snatch 2 reps @ 65-70% (5 lbs heavier than...Read More

Function: A.) Back Squats 5×5 B.) 3 rounds 20 Pull-ups/Ring rows 30 Russian KB Swings 20 Cal Row Perform/RX A.) Back Squats 5×5 B.) 3 rounds 20 Pull-ups 20 Box Jumps (24/20) 20 Cal Row Compete: A.) Back Squats 5×5 B.) 3 rounds 25 C2B 25 Box Jumps (24/20) 25 Cal Row -Results to BTWB!...Read More

Anthony’s Story: “I hit my second fitness milestone this morning. I have officially lost 20 pounds from the first day of Boot Camp 2.0. I do accept that weight is not what matters and how I feel is the key to my fitness, but I have struggled with weight for most of my life. It...Read More

Function: A.) DB – KB Press 5×5 *in between sets Pistol Work. B.) For time: 150 wallballs (20/14) Every 2 min do 50 single unders including start Perform/RX: A.) Strict Press (Front Rack) 5×5 *No missed Reps *in between sets Pistol Work. B.) For time: 150 wallballs (20/14) Every 2 min do 30 DU including...Read More

Function: A.) Double KB – Front Squats 7×3 In between sets: 5 – Strict KB Press each arm B.) 10 min AMRAP 5 KB snatch 5 KB OHS 1 lap run *alternate arms each round Perform/RX: A.) Front Squats 7×3 In between sets: 5 / 3 – Strict HSPU B.) 10 min AMRAP 3 Power...Read More

Function: A.) 14 minute EMOM Odd – Double KB Press Even – 5 Russian Power swings. (go for height, no miss) B.) 13 min AMRAP 10 DL (185/125) 10 Push-ups Perform/RX: A.) 14 minute EMOM Odd – 5 BNSP (no miss) Even – 5 box jump (go for height, no miss) B.) 13 min AMRAP 10 DL...Read More

Function: A.) Back Squats – 7×5 * Pick a # of PU’s that you can do strict all 7 sets. B.) 12 min AMRAP 10 Goblet Squats  10 step ups Run to grass and back Perform/RX: A.) Back Squats – 7×5 * Pick a # of PU’s that you can do strict all 7 sets. B.) 12...Read More

You may not know Ariel yet, but you already want to be her when you grow up.  And I’m sure her kids do too.  She’s a role model on all fronts.  The level of happy that this woman exudes is inspiring and uplifting.  Oh, and she’s a complete superwoman, (with unicorn powers). What do you do...Read More

Function: A.) RDL’s 6×5 *Inbetween sets – 5 strict Pull Ups B.) For time: 30 KB DL (single 70, or double up) 30 cal row 30 burpees rest 5 min and repeat Perform/RX: A.) RDL’s 6×5 *In between sets – 5 strict Pull Ups(add wt) B.) For time: 30 DL (185/125) 30 cal row 30...Read More

Function: A.) 10 min. EMOM 2 – KB Clean and Press (double – 1.5 / 1) B.) 4 rounds 3 min per round 2 min rest 400 m run Max reps KB clean Front squat thruster(double 35/26)   Perform/RX: A.) 10 min. EMOM 2 – power clean + clean and jerk @65% B.) 4 rounds 3 min per round...Read More