Function/Perform/Compete: A.) Make Up Lift Or Skill work Function: B.) For time: 200 Single unders 50 Push-ups 40 Sit-ups 30 Double KB/DB Push press (35,26) Front rack walking lunge <-> Perform/RX: B.) For time: 100 DU 50 Push-ups 40 T2B 30 STO (95/65) Front rack walking lunge <-> Compete: B.) Regionals 13.6 For time: 100...Read More

Function/Perform/Compete: A.) Skills Practice DU, TGU, Bar MU, PU,   Function: B.) 5 rounds 15 DB Snatch 15 Pull-ups 400 m run 15 DB Thrusters 15 Burpees ***30 min cap*** Perform/RX: B.) 5 rounds 15 Power Snatch (95/65) 15 Pull-ups 400 m run 15 Thrusters (95/65) 15 Bar over Burpee ***30 min cap*** Compete: B.) 5...Read More

Function: A.) Single arm DB bent over Rows 4×10 (L/R) A1) Inbetween sets – 20 Hollow Rocks B.) 4 rounds 250 m row 30 sec plank 6 DB Manmakers Perform/RX: A.) Single arm DB bent over Rows 4×10 (L/R) A1) Inbetween sets – 20 Hollow Rocks B.) 4 rounds 250 m row 30 sec HS...Read More

Function: A.) EMOM 10 min. Odd -A.)KB Front Squats x5 Even – Single arm KB Press x4 (L/R) (1/ .5) B.) 20 min EMOM 1st min: 1 Push-up 1 Squat 1 Sit-up 2nd min: 2 Push-ups 2 Squats 2 Sit-ups 3nd min: Continue… once you fail, start back at 1 rep Perform/RX: A.) EMOM 10...Read More

Function: A.) 5 rounds 2 TGU (L/R) then…. 5 one arm KB swings (L/R) B.) On a running clock: 2 min max pull-ups then 10 min AMRAP 3 Burpees Farmer Carry <-> at 12 min mark 25 ring rows Perform/RX  A.) 5 rounds 2 TGU (L/R) then…. 5 one arm KB swings (L/R)(1.5/1) B.) On...Read More

1.  Fitness is lifelong journey.  If you are planning on 6 week program to change you forever, you will not change.  Showing up is 90% of the journey and you will need to show up for the rest of your life. 2. The scale is just a number and may go up or down as...Read More

Function: A.) Suitcase DL 5×5 – In between sets 5 strict PU’s EASY PACE B.) 20 min AMRAP 400 m run Bear crawl <-> 50 Single Unders Perform/RX: A.) Suitcase DL 5×5 – In between sets 5 strict PU’s B.) 20 min AMRAP 400 m run Bear crawl <->   30 DU Compete: A.) Suitcase...Read More

Function/Kettlebell: A.) TGU 6×2 (L,R) B.) 25 min AMRAP 7 Pull-ups 11 KB Thrusters 14 Lying leg raises Perform/RX: A.) Make Up Lift B.) 25 min AMRAP 7 Pull-ups 11 Thrusters (95/65) 14 K2E Compete: A.) Make Up Lift B.) “Tom” 25 min AMRAP 7 Muscle-ups 11 Thrusters (155/105) 14 T2B  Read More

Shopping for healthy, real food is not hard. Here is a nice big list to get you started. (Oops more then 6 I guess…) 1 Lean Meats Poultry Turkey Chicken breast Pork tenderloin Pork chops Steak Veal Bacon Pork Ground beef Grass-fed beef Chicken thigh Chicken leg Chicken wings (yum!) Lamb rack Shrimp Lobster Clams...Read More

Function/KettleBell: A.) 1 arm KB OHS – 5×3 (L,R) B.) For time: 1-2-3-4-5-6-7-8-9-10 KB Snatch or Heavy Clean (alt arms each round) In between each set 10 cal row Perform/RX: A.) OHS – 5×3 (snatch from ground) B.) For time: 1-2-3-4-5-6-7-8-9-10 Power Snatch (95/65) In between each set 10 cal row ***18 min cap*** Compete:...Read More