KB Function: A.) Single arm KB Press – 5×5 (L/R) in between sets – Bar Taps (8)  B.) 8 min AMRAP 10  Hand Release Push-ups 50 single unders   Perform/RX: A.) Single arm KB Press – 5×5 (L/R) in between sets – Bar MU (3) w/ band(s) B.) 8 min AMRAP 10 Dips or 2-3 MU 30...Read More

KB Function A.) KB Front Squats  5×5  In between sets 5 strict pull-ups.  Add wt if needed.   B.)  “My Pet Pood” w/a partner complete 4 rounds 1 lap run(250 Row) 20 burpees 40 Sit-ups 1 partner must hold a KB at all times (1.5/1) Perform/RX: A.) KB/DB Front Squats 5×5 In between sets 5 strict pull-ups....Read More

Kettlebell/Function: A.) KB Snatch 5×5 (L/R)  B.) 5 rounds 10 Double KB swings. Or Heavy single bell.  10 Hand Release Push-ups  15 Step ups (24/20) RX/Perform: A.) Power Snatch 3×2, 2×1, @75% or less B.) 5 rounds 5 Deadlifts, Heavy 10 Dips 15 Box Jumps (24/20) Compete: A.) Power Snatch 3×2, 2×1, @75% or less...Read More

Grip strength comes into play in almost all WOD’s and quite often in our daily lives.  Therefore, it’s an important part of functional fitness that shouldn’t be ignored.  Here are a few ways to improve your grip strength. Farmer Carry Grab two kettle bells, (one for each hand) and complete 5 rounds of 100 meter...Read More

Kettlebell/Function: A.) Turkish Get up 5×3 (L,R) B.) For Time 1 mile run or 1500m row 5 min rest. 3 rounds  10 Goblet squats (45/35) 10 HR Push Ups 20 Lunges Perfrom/RX A.) Make up Lift B.) For Time 1 mile run 5 min rest. 3 rounds  10 Double KB FS (45/35) 10 HR Push Ups...Read More

Function/Kettlebell A.) KB Clean/Jerk 5R5L B.) 4 rounds 21 Double KB swings(35,26) 15 Double KB Thrusters 9 Burpees Perform/RX A.) Push Jerks 5×5 – start – Clean from ground B.) 4 rounds 21 Deadlifts (95/65) 15 Thrusters (95/65) 9 Burpees Compete: A.) Push Jerks 5×5 – start – Clean from ground B.) 4 rounds 21...Read More

Kettlebell/Function: A.)KB Front Squats – 5×5 – Pause 1st rep 3 sec. *Inbetween sets – Pull ups or Ring Rows.  Strict B.) 4 rounds w/partner Partner 1 rows 400 m while Partner 2 does AMRAP 30 DU 8 DB/KB Snatch (4L/4R) Alternate so each partner rows 400m 4x Perform/RX A.) Front Squats – 5×3 @85% –...Read More

Kettlebell/Function A.) 10 min. EMOM – Odd- KB/DB Snatch x 5 L/R (44/ 26)  – Even – DU’s 30 B.) For time: 25 Sit-ups 25 Burpee 25 Pull-ups 25 Dips 25 Burpee 25 Sit-ups Perform/RX A.) 10 min. EMOM – Odd- Snatch x 5 (95 / 65)  – Even – DU’s 30 B.) For time: 25...Read More

KettleBell/Function: A.) Back Squats – 5×3@ 85% – Pause 1st rep 3 sec. B.) For time: 30 Wallballs (20/14) 25 goblet Squats (44/26) 20 Wallballs (20/14) 15 DB KB Front Squats (44s/26s) 10 Wallballs (20/14) 5 KB OHS (44/26) Perform/RX: A.) Back Squats – 5×3@ 85% – Pause 1st rep 3 sec. B.) For time:...Read More

KettleBell/Function: A.) KB clean and press 6×2 (R/L) (1.5 / 1) B.) 5 rounds 5 Double KB Power Swings 10 Push-ups 15 Sit-ups Perform/RX: A.) Clean and Jerk – 6×1 @ 70% B.) 5 rounds 5 Power Clean (155/105) 10 HSPU(20 DB Press) 15 Sit-ups Compete: A.) Clean and Jerk – 6×1 @ 70% B.)...Read More