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.) 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
Saturday July 4th one class at 9am! Function/RX/Compete: A.) Super Set Bench Press 4×5 Single Leg RDL’s 4×5 *perform 1 set of each before resting Function: B.) For time: 40 cal bike then 21-15-9 Deadlift (155/105) K2E then 40 cal bike Perform/RX B.) For time: 800 m run then 21-15-9 Deadlift (185/125) T2B then 800...Read More
Function: A.) Back Squats – 4×5 (add weight) – In between sets * 1 arm hang from pull up bar 20 seconds (L/R) B.) 5 rounds 12 cal row 9 DB Push Press 6 Pull-ups Perform/RX A.) Back Squats – 4×5 (add weight) – In between sets * 1 arm hang from pull up bar 20...Read More
ALL Levels: A.) Super Set Bench Press 5×5 Bent over row 5×5 *perform 1 set of each before resting or……. A.) Make Up Lift Function: B). 5 rounds 400 m run/row/bike 7 DB/KB Thrusters Rest 2 Min Perform/RX: B). 5 rounds for time: 400 m run/row/bike 7 Thrusters (95/65) Rest 2 min Compete: B). 5...Read More
Function: A.) 8 min. EMOM 2 – Double KB Clean and Press (double – 1.5 / 1) B.) Part 1 – (0:00 – 6:00) 6 Minute row for Meters PART 2 – (6:01 – 14:00) 8 Minute AMRAP 60 Single unders 15 Pull-ups or Ring rows 60 Single unders 15 K2E or Sit-ups Part 3 – (14:01 – 20:00) 6...Read More
