Kettlebell/Function: A.) KB Front Squats – 15 min. to find 5 REP MAX B.) 5 rounds 10 Lunges w/plate OH 5 Burpees PERFORM/RX: A.) Front Squat – 15 min. to find 1 rep max B.) 5 rounds 10 Lunges w/plate OH 5 Burpees Compete: A.) Front Squat – 15 min. to find 1 rep max B.)...Read More

Recovery week continues. All Levels: A.) Skills Practice 15 min. B.) 20 min AMRAP Easy pace 400 m run 30 sec HS hold or plank 15 Double KB Front squats (light 35/26)Read More

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

KB Function: A.) TGU 5×3 B.) 20 min EMOM 1st min: 1 pull-up 1 burpee 1 sit-up 2nd min: 2 pull-ups 2 burpees 2 sit-ups 3rd min: 3 pull-ups 3 burpees 3 sit-ups once you fail, start back at 1 rep Perform/RX/Compete A.) Make up Lift or…… Heavy Back Squats – work up to heavy...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

KB/Function: A.) Snatch – 5×5 L/R B.) 4 rounds 10 Step ups (24/20) 10 1-arm KB OHS 10 Pull-ups Performance: A.) Snatch – 5×1 @ 80% B.) 4 rounds 10 Box Jump (24/20) 10 1-arm KB OHS 10 Pull-ups Compete: A.) Snatch – 5×1 @ 80% B.) 4 rounds 15 Box Jump (24/20) 10 1-arm KB OHS 5/3...Read More

Kettlebell/Function: A.) Double KB FS 5×5 B.) 30-20-10 DB Thrusters Sit-ups Perform/RX A.) Front Squats 4×3 @ 75% B.) 30-20-10 Thrusters (75/55) Sit-ups Compete: A.) Front Squats 4×3 @ 75% B.) 21-15-9 Thrusters (115/75) GHD’sRead 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