Kettlebell/Function: A.) 8 min. EMOM – Odd – KB Snatch 3 (L/R) @ 44/26  – Even – DU’s 30 or 60 singles B.) 12 min AMRAP 10 KB Snatch (each arm) or 20 Swings(1.5,1) 15 step ups Perform/RX A.) 8 min. EMOM – Odd- Snatch x 5 (95 / 65) – Even – DU’s 30 or 60...Read More

KettleBell/Function: A.) Back Squats – 5×3@ 70% – Pause 1st rep 3 sec. B.) 15 min AMRAP 15 Sit-ups 20 Wallballs (20/14) 60 Single Unders Perform/RX A.) Back Squats – 5×3@ 70% – Pause 1st rep 3 sec. B.) 15 min AMRAP 10 T2B 20 Wallballs (20/14) 30 DU Compete: A.) Back Squats – 5×3@...Read More

Function/Kettlebell A.) Back Squats 1 rep at 85% Warm up – 10, 5, 5, 3, 1 or Make up Lift   B.) 10 min AMRAP 5 KB snatch + 5 OHS 10 Pull-ups Perform/RX A.) Back Squats 1 rep at 85% Warm up – 10, 5, 5, 3, 1 or Make up Lift B.) 10 min AMRAP...Read More

Kettlebell/Function: A.) Turkish Get ups 5×2 increase wt each set. (2L/2R) B.) For time: 800 m row buy in Then 5 rounds 8 DB Thruster 8 Burpees 8 Step ups 800 m row buy out Perform/RX A.) OHS (from ground) 5×3  – No misses, technique B.) For time: 800 m row buy in Then 5...Read More

  Function/Kettlebell: A.) KB Clean + KB Press 5×2 @ 1 / .5 (L/R) B.) 12 min AMRAP 2 KB Push Press 2 Pull-ups 20 DU 4 KB Push Press 4 Pull-ups 20 DU 6 KB Push Press 6 Pull-ups 20 DU and so on… Perform/RX A.) Power Clean + Power Jerk – 5×3 @...Read More

Think about how you feel at the bottom of an overhead squat or your catch position while snatching. Did you cringe a bit? This particular position may or may not be the most uncomfortable and vulnerable position you’ll find yourself in while lifting that barbell; especially as you climb the ladder to heavier weights. To set...Read More

Friends and Family day.  All classes. All levels: A.) Partner 3x 175m Rowing game.  Burpees! B.) Stations 4 rounds, 1 min per station 1 min rest after each round Bike T2B or sit-ups Shuttle Sprints <-> Wallball  Read More

Kettlebell/Function: A.) 3 rounds NFT – 1 arm KB Press 5L/5R – 3-1 singles / DU’s B.) 5 rounds 6 GI Jane 10 DL (135/95) Perform/RX A.) 3 rounds NFT – 1 arm KB Press 5L/5R – 30 DU’s B.) 5 rounds 6 GI Jane 10 DL (155/105) Compete A.) 3 rounds NFT – 1...Read More

Kettlebell/Function: A.) EMOM 6 min. Odd – BS – 5 reps @ 65% Even – Plank 30 seconds B.) 5 rounds 10 Double KB/DB Press 500 m row Perform/RX: A.) EMOM 6 min. Odd – BS – 5 reps @ 65% Even – Plank 30 seconds B.) 5 rounds 10 HSPU or DB Push Press...Read More

Kettlebell/Function: A.) Turkish Get ups 4x Ladder 2-5(L/R) B.) 10 min AMRAP 30 wallballs (20/14) 10 C2B or strict Pull-up Perform/RX A.) Back Squats – 5×3 w/ pause 1st rep Finish heavier than MON. or… Make up Lift B.) 10 min AMRAP 30 wallballs (20/14) 10 C2B Compete: A.) Back Squats – 5×3 w/ pause...Read More