10am and 12noon classes only today. Function: A.) KB RDL’s 5×10 B.) 30-20-10 KB Snatch Step ups (24/20) Perform/RX: A.) Snatch Grip RDL’s 5×10 B.) 21-15-9 Power Snatch (95/65) Box Jump (24/20) Compete: A.) Snatch Grip RDL’s 5×10 B.) 21-15-9 Power Snatch (115/75) Box Jump (24/20)  Read More

Function: A.) Push Press – 5×10 B.) 15 min EMOM 4 Dbl KB Swings 4 Dbl KB Front Squats 4 Dbl KB Push Press Perform/RX: A.) Push Press B.) 15 min EMOM 3 Power clean (155/105) 3 Front Squat (155/105) 3 STO (155/105) Compete: A.) Push Press – 5×10 B.) 15 min EMOM 3 Power...Read More

Function: A.) Max Double KB OHS B.) 21-15-9 Russian KB Swings (1.5/1) Dips Perform/RX/Compete: A.) Max OHS B.) “Elizabeth” 21-15-9 Power cleans (135/95) Ring Dips  Read More

All Levels: A.) BS / FS Heavy Single Function: B.) 12 min AMRAP 12 – 8 – 4 Dbl KB Swing Leg raises (hanging or lying) Perform/RX: B.) 12 min AMRAP 12 – 8 – 4 Power Clean (115/75) T2B Compete: B.) 12 min AMRAP 12 – 8 – 4 Power Clean (135/95) T2B -Results...Read More

Function: A.) Double KB OHS 5×1 B.) 18-15-12-9-6-3 Dips DB OHS Perform/RX: A.) OHS 5×1 B.) 18-15-12-9-6-3 Dips OHS (95/65) Compete: A.) OHS 5×1 B.) 21-18-15-12-9-6-3 Dips OHS (115/75)      Read More

Function: A.) DB- KB Front Squat w/ Pause Heavy Single *Pause for 3 seconds *In between Sets 3 strict Chin Ups B.) 3 rounds 15 Pull-ups 15 Dips Bear crawl <-> 2X 2 DL (315/205) Perform/RX: A.) Front Squat w/ Pause Heavy Single *Pause for 3 seconds *In between Sets 3 strict Chin Ups B.)...Read More

Function: A.) Heavy KB Complex L/R One Arm – 3 swings, 3 cleans, 3 KB Front Squats Finish with Drop set B.) 10 min AMRAP 10 DB Snatch 10 DB OHS 50 PVC Lateral Hops Perform/RX: A.) Snatch Heavy Single 20 Min. Finish with Drop set 4×1 B.) 10 min AMRAP 10 DB Squat Snatch...Read More

Function: A.) Bent Over Row 7×8 *HEAVY BB Supine grip Single Leg RDL’s 5×5 * Barbell Supine Grip B.) 4 rounds 10 pull-ups 10 Step ups (24/20) 15 sit-ups 15 cal row Perform/RX: A.) Bent Over Row 7×8 *HEAVY BB Supine grip Single Leg RDL’s 5×5 * Barbell Supine Grip B.) 4 rounds 10 C2B...Read More

All Levels: A.) Back Squat w/ Pause 7x2reps *Pause on first rep for 3 seconds *Inbetween Sets 3-5 strict Chin Ups Function: B.) 5 rounds 10 Burpees 5 Heavy goblet squats or heavy slamball squats Perform/RX: B.) 5 rounds 10 Bar facing burpees 5 Front Squat (185/125) Compete: B.) 5 rounds 10 Bar facing burpees...Read More

Function: A.) Double KB OHS 5×2 B.) 12 – 9 – 6 Pull-ups Dips DB Snatch Air Squats (2X) Perform/RX: A.) OHS 5×2 B.) 3 – 2 – 1 Muscle Ups 7 – 5 – 3 Squat Snatch (135/95) Or: 12 – 9 – 6 C2B Dips Squat Snatch (115/75) Compete: A.) OHS 5×2 B.)...Read More