Function: A.) 4x outside – sprint to grass and back 8 pistols rest 1 min. B.) 7 min AMRAP 5 ring rows 5 Dbl DB Push Press 5 KB SDHP Perform/RX: A.) 4x outside – sprint to grass and back 8 pistols B.) 7 min AMRAP 1 MU or 3 C2B 4 HSPU 5 SDHP...Read More

All levels: KB Shuttle x5 – Suitcase Carry KB to half way Sprint to the grass, and back to KB Then Suitcase carry with other hand back to start *rest 30 seconds Function: B.) 4 rounds 15 Dbl KB Push Press 15 Leg Raises 15 Step ups (24/20) Perform/RX: B.) 4 rounds 15 HSPU or...Read More

Function: A.) Single KB OHS 6×3 *In between 20 second HS hold B.) 4 rounds 100 single unders 10 Heavy Goblet Squats   Perform/RX: A.) OHS from Ground 6×3 *In between 20 second HS hold B.) 4 rounds 50 Dubs 10 OHS (95/65) Compete: A.) OHS from Ground 6×3 *In between 20 second Free standing...Read More

A unicorn that listens to 90’s Gangsta Rap? Nah… Well maybe.  But honestly, Dom’s just a normal dude doing awesome things everyday. His positive outlook and clear vision for self-improvement are inspiring. If you’re still not convinced that he’s got all the awesomeness of an actual unicorn just take a look at the average status...Read More

 Assault Bike! Function: A.) TGU  5×2 (L/R) or 5×5 Double KB Front Squats Heavy 3 rep w/ Pause 1st rep B.) 10 rounds 3 Dbl KB Clean & Press 6 Burpees 9 WB (20/14) Perform/RX:/Compete: A.) Make up Lift or Front Squats Heavy 3 rep w/ Pause 1st rep *No Miss, try to add weight. B.)...Read More

Function/Perform/RX: A.) Deadlift 4×5   *In between C2B Pull Ups 4×3   B.) 3 rounds 25 Air Squats 25 Pull-ups 25 Push-ups Compete: A.) Deadlift 4×5 *In between Weighted Pull ups  4×3 B.) 4 rounds 25 Air Squats 25 C2B 25 Push-upsRead More

Function: A.) Double KB OHS 5×3 B.) 5 Rounds 5 KB OHS (alt. arms each round) 5 ring rows 5 push-ups 20 Air Squats Perform/RX: A.) Overhead Squats 5×3 *from ground B.) 5 Rounds 5 OHS (135/95) 3 Bar MU or 5 C2B and 5 dips 10 Pistols Compete: A.) Overhead Squats 5×3 *from ground...Read More

  Function: A.) Double KB Deadlift 4×10 (2/1.5) 4×3 Strict Pull ups B.) 21-15-9 DB Thrusters Cal Row Perform/RX: A.) Double KB Deadlift 4×10 (2/1.5) 4×3 Strict Pull ups *Always go for strict C2B B.) 21-15-9 Thrusters (95/65) Cal Row Compete: A.) Double KB Deadlift 4×10 (2/1.5) 4×3 Strict Pull ups *Always go for strict C2B B.)...Read More

  Function: Snatch test: A.) KB Snatch/1 arm swings 5 min. AMRAP for reps. B.) 3 rounds 25 KB russian swings Run to grass and back C.) 3×1 min plank Perform/RX/Compete: A.) Max Snatch * 3 miss rule B.) “Isabel” For time: 30 Snatches (135/95) or “Heavy Isabel” For time: 30 Snatches (165/115) C.) 3×1...Read More

Function: A.) DB KB Front Squats 4×2 * 3 strict C2B Pull ups between sets B.) 5 min AMRAP 1 Dbl KB Front Squat 1 burpee 2 Dbl KB Front Squat 2 burpee 3 Dbl KB Front Squat 3 burpee and so on… rest 5 min. and repeat with DL instead of Front Squat Perform/RX: A.)...Read More