Perform/RX: A.) RDL’s – 4×5 B.) 4 rounds 10 cal bike 10 push-ups 10 DL (205/125) 10 sit-ups Shuttle sprint <-> 2x Rest as needed between rounds Results to BTWB!Read More
Function: A.)KB Front Squat – 4×5 B.) 21-18-15-12-9-6-3 Wallballs (20/14) Ring rows Perform/RX: A.) Front Squat – 4×5 B.) 21-18-15-12-9-6-3 Wallballs (20/14) Pull-ups Compete: A.) Front Squat – 4×5 B.) 21-18-15-12-9-6-3 Wallballs (30/20) Pull-ups ~Results to BTWB! Read More
Function: A.) 10 min. EMOM 1 arm Swing, Clean, Snatch L/R B.) 8 min AMRAP 30 lateral PVC hops 5 DB Snatch (each arm) Perform/RX: A.) 10 min. EMOM Pause Pos 2 + Pos 1 + Full Sn. B.) 8 min AMRAP 35 Dubs 5 power snatch (115/85) Compete: A.) 10 min. EMOM Pause Pos...Read More
Function: A.) Back Squat – 5×5 B.) For time: 40 wallballs (20/14) 20 leg raises (hanging or lying) 20 Dbl KB Push Press 20 Dbl KB front rack lunge 20 Dbl KB Push Press 20 leg raises (hanging or lying) 40 wallballs (20/14) Perform/RX: A.) BS / FS/ OHS – 5×5 B.) For time: 40...Read More
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
This Week Guys Test Week: We are testing the following movements Monday – 1 RM Back Squat Tuesday – 1 RM Strict Press Wednesday – 1 RM TGU or Clean and Jerk Thursday – Max Push Ups Friday – 1RM OHS We don’t allow 1 RM attempts often but when we do its after we...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
