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.) 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.) 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

Function: A.) Strict double KB/DB Press 5×5 In between sets accumulate AMAP single unders in a row. B.) 3 rounds with a partner alternate 1 min work intervals 1 min KB Snatch 1 min Assault Bike 1 min Push-ups 1 min Burpee step ups Perform: A.) Strict Should Press 5×5  In between sets accumulate as many...Read More

Function: A) Dead Lifts – 7×3 @ 85% – 7×3 @ 85% B.) For time: 20 Cal Row then… 12-9-6 Double KB Push Press Strict Pull-ups then… 20 Cal Row Perform: A) Dead Lifts – 7×3 @ 85% – 7×3 @ 85% B.) For time: 20 Cal Row then… 12-9-6 STO (135/95) C2B then… 20...Read More

Function: A.) EMOM – 6 min 1st – 40 Jump ropes 5 burpees 2nd – 30 second plank B.) For time: with a partner 80 KB Thruster 80 Cal Row 160 Single Unders (each) 80 Pull-ups Perform: A.) EMOM – 6min 1st – 30 DU’s and 5 burpees 2nd – 30 second plank B.) For time:...Read More

Function: A.) Dead Lifts 5×3 @ 80% B.) For time: 2k row Every 90 sec perform 5 deadlifts At 55-65%   Perform: A.) Dead Lifts 5×3 @ 80% B.) For time: 2k row Every 90 sec perform 2 squat clean and jerks At 65-75% of max   Compete: A1) C and J – 6×1 @ 75% A2)...Read More

Function: A) Back Squats build to heavy 3 rep or….. Make up lift B.) 2 rounds 10 Double KB Clean + Squat (44/35) 30 Air Squats 1000 m Row Perform: A) Back Squats build to heavy 3 rep or….. Make up lift B.) 2 rounds 10 Squat Cleans (135/95) 20 Pistols 1000 m Row Compete:...Read More

  All levels part A.) Make up lift!! Fitness: B.) 12-9-6 Double KB Front squat( or goblet heavy!!) 500 m Row after each set Perform: B.) 12-9-6 Front Squats (165/95) 500 m Row after each set Compete: A.) Make up lift Suggested extra Lift: Front Squats 5×3 B.) 12-9-6 Front Squats (225/155) 500 m Row after each set...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