Fitness: A.) Superset 10×7 – upright row 10×7 – Floor Press B.) 3 rounds 20 Cal Row 20 Wallballs 20 Burpees Perform: A.) Superset 10×10 – upright row 10×10 – Floor Press B.) 3 rounds 20 Cal Row 20 Wallballs 20 Burpees Compete: A1.) Snatch – 15 minutes Bar / skill work – 80% or less singles A2.) Superset  10×10 –...Read More

All Levels A.) Make up lift. Fitness: B.) Interval Fran 21-15-9 DB/KB Thruster Pull-ups Rest 1 minute after each round Perform: B.) Interval Fran Thrusters (95/65) Pull-ups Rest 1 minute after each round Compete: B.) Team Series Event 2 30-20-10 Thrusters (95/65) C2B -Results to comments!  Read More

Fitness: A.) KettleBell Complex 2 kb swing + 1 KB Snatch + OHS 4×1 (1L/1R) B.) 5 Rounds w/partner You go 1 round, I go 1 round 5 Dips 8 Step ups (24/20) Bear crawl <–> 8 Step ups (24/20) 5 Dips Perform: A.) snatch Complex 2 Snatch DL + Full Snatch 4×1 B.) 5 Rounds...Read More

Fitness: A.) Single KB – FS + push press 4×2 (2L/2R) B.) 3 rounds 500 m row 21 KB swings (1.5/1) 400 m run Perform: A.) Clean and Jerk – 4×1 @ 80% B.) 3 rounds 500 m row 21 KB swings (1.5/1) 400 m run Compete: A.) Clean and Jerk – 4×1 @ 80%...Read More

Fitness: A.)Strict press 8×7 @ 65% or less B.) 20 min AMRAP 10 DB Snatch 10 DB or KB lunges 10 Sit-ups Perform: A.)  Strict press 8×10 @65% or less B.) 20 min AMRAP 10 DB Snatch 10 DB or KB lunges 10 T2B Compete: A.)  Strict press 10×10 @65% or less B.) 20 min...Read More

Fitness: A.) Back Squats – 9×7 B.) For time: 500 Single Unders EMOM 3 GI Jane Perform: A.) Back Squats – 9×10 B.) For time: 250 DU EMOM 3 GI Jane Compete: A.) Back Squats – 10×10 * try to add 5-10lbs from last week B.) For time: 500 DU EMOM 2-3 muscle ups A1.)...Read More

Fitness: A.) Superset 9×7 – upright row 9×7 – Floor Press B.) 5-10-15-10-5 Deadlift (155/105) Burpee (bar tap) Buyout 25 Push-ups Perform: A.) Superset 9×10 – upright row 9×10 – Floor Press B.) 5-10-15-10-5 Deadlift (185/125) Burpee (bar tap) Buyout 25 HR Push-ups Compete: A2.) Superset  10×10 – upright barbell row 10×10 – Floor Press *...Read More

All Levels: A.) Make up lift Fitness: B.) EMOM – 15 min 1st min – 6 KB snatch (3L/3R) Run to grass and back 2nd min – 10 weighted lunges 3rd min – 30 sec HS hold Perform: 1st min – 3 squat snatch (135/95) Run to grass and back 2nd min – 10 weighted...Read More

Fitness: A.) KB Clean + FS + Press 4×2 (2L/2R) B.) For time: 30 DB manmakers EMOM 2 C2B Perform: A.) Clean and Jerk Complex – Clean + FS + 2 Split Jerks 4×1 B.) For time: 30 C&J (135/95) EMOM 2 C2B Compete: A.) clean and Jerk Complex Clean + FS + 2 Split...Read More

Fitness: A.) KB/DB Snatch – 4×3 (3L/3R) B.) 8 rounds 200 M run/250 row 10 KB Swings (1.5/1) Rest 30 Sec Perform: A.) Snatch – 4×1 @ 80% B.) 8 rounds 200 M run/250 row 5 Hang Power Snatch (115/65) Rest 30 Sec Compete: A.) Snatch – 4×1 @ 80% Drop sets – 3×3 –...Read More