Function/Kettlebell A.) KB Clean and Squat 6×2 (R/L) (4 total) B.) For time: 4-8-12-16-20 Pull-ups 4-8-12-16-20 Cal Row Perform/RX A.) Snatch  -6×1 @ 75% B.) For time: 5-10-15-20-25 Pull-ups 5-10-15-20-25 Cal Row Compete: A.) Snatch  -6×1 @ 75% B.) For time: 3-6-9-12-15 Muscle Ups 5-10-15-20-25 Cal Row -Results to comments!Read More

KettleBell/Function: A.) 12min. EMOM odd – Strict Press x10 even – RDL’s x 10 (light) B.) 10 min AMRAP 10 Sit-ups 10 DB/KB Push Jerks 10 Step Ups (24/20) Perform/RX A.) 12min. EMOM odd – Strict Press x10 even – RDL’s x 10 (light) B.) 10 min AMRAP 10 T2B 10 HSPU 10 Box Jumps...Read More

KettleBell/Function A.) 12min. EMOM  odd – Back Squat x10 @65% even – strict C2B – 3/5 B.) For time: 20 KB/DB Snatch (10L/10R) 30 Double KB/DB Deadlift 40 Air Squats 30 C2B 40 Air Squats 30 Double KB/DB Deadlift 20 KB/DB Snatch (10L/10R) Perform/RX A.) 12min. EMOM  odd – Back Squat x10 @65% even –...Read More

Kettlebell/Function: A.) 6 RDS – 10 DBL KB SWINGS (  B.) 12 min AMRAP 20 Goblet squats 20 Push ups 20 Ring Rows/Strict Pull-ups Perform: A.) Back Squats – 5×3 w/ pause 1st rep Finish heavier than MON.   B.) 12 min AMRAP 100 Wallballs (20/14) 60 DU 40 Pull-ups Compete: A.) Back Squats – 5×3...Read More

KettleBell/Function A.) KB clean and press 8×2 (R/L) (1.5 / 1) B.) 7 min AMRAP 3 Double DB clean & Press 3 weighted sit-ups 6 Double DB clean & Press 6 weighted sit-ups 9 Double DB clean & Press 9 weighted sit-ups and so on… Perform/Compete: A.) Clean and Jerk – 8×1 @ 65% B.)...Read More

KettleBell/Function: A.) Turkish Get-ups – 5x1L/1R Inbetween sets Strict MU progresssions – 2-3 progressions / MU’s B.) 4 rounds 300 m row Lunge walk <-> (carry KBs) 10 Deadlift (185/125) Perform RX: A.) Front Squats – 5×3 w/pause 1st rep 3 sec. Inbetween sets – 2-3 progressions / MU’s Strict MU progression – false grip...Read More

Kettlebell/Function A.) KB/DB Snatch 8×2 (R/L) (EMOM) B.) 5 rounds 5 KB/DB Snatch each arm 10 KB/DB Push Press 10-15 Burpees Perform: A.) Snatch  – 8×1 @ 65-70% (EMOM) B.) 5 rounds 5 Power Snatch (115/75) 10 HSPU or KB Push Press 15 Burpees Compete: A.) Snatch  – 8×1 @ 70% B.) 6 rounds 5...Read More

Kettlebell/Function A.) 8min. EMOM odd – KB Press 5/5 even – 20 Russian Swing (press wt bell) B.) 8 min AMRAP 10 KB/DB Thrusters 50 Single Unders RX/Compete A.) 8min. EMOM odd – Strict Press x10 even – RDL’s x 10 (light) B.) 8 min AMRAP 10 Thrusters (95/65) 30 DU -Results to comments.    Read More

KettleBell Function A.) 8 min. EMOM odd – Back Squat x10  even – strict Pull up’s – 3/5 B.) 15 min AMRAP 5 pull up/Ring Row 9 1-arm OHS with KB/DB 13 Box Step Overs (24″/20″) RX A.) 8 min. EMOM odd – Back Squat x10 @65% even – strict Pull up’s – 3/5 B.) 15...Read More

All Levels:  2k Row  rest for at least 5 minutes then…….. 4x500m repeats 1 minute active rest between rows    Read More