By Jenna Martindale. I tried a recipe the other day that I want to share with you (1) because it’s Paleo friendly, and (2) it’s idiot proof.  It’s basically almond butter, chocolate chip, fluffiness. *Grain Free | Paleo | Gluten Free | Dairy Free* Ingredients: 3/4 cup unsalted creamy almond butter (I used Justin’s Classic Almond Butter)...Read More

Function: A.) 12 minute EMOM Odd – 5 Dbl KB Press Even – 8 weighted Lunges B.) 12 min AMRAP 10 Double KB Swings (35/26) 15 KB Push Press or HR Push-ups 100 Single Unders Perform/RX: A.) 12 minute EMOM Odd – 5 Strict HSPU or Dbl KB Press Even – 5 Broad Jumps B.)...Read More

Function: A.) Back Squats – 6×5 (add weight) – In between sets 3 wieghted pull-ups B.) 3 rounds 5 DL (185/125) 15 ring rows 400 m row Perform/RX: A.) Back Squats – 6×5 (add weight) – In between sets 3 Bar MU’s/Bar Muscle Prac.   B.) 3 rounds 5 DL (225/145) 15 Pull-ups 400 m...Read More

Function: A.) Back Squats – 5×5  – In between sets 5 strict pull ups B.) 3 rounds 20 ring rows 20 lunges w/plate OH Perform/RX: A.) Back Squats – 5×5  – In between sets 5 strict pull ups B.) 3 rounds 20 pull-ups 20 lunges w/KB OH (1.5/1) Compete: A.) Back Squats – 5×5  –...Read More

Function:   A.) Every 90s x 6  2 – Double KB Clean and Press B.) 15 min AMRAP 10 KB DL 15 Step Ups (24/20) 20 Cal Row Perform/RX:   A.) Every 90s x 6  2 – power clean + clean and jerk B.) 15 min AMRAP 10 DL (185/125) 15 Box Jump (24/20) 20 Cal Row...Read More

By: Jenna Martindale I’m not saying you don’t have will power.  I’m saying I don’t have will power.  Like any.  So prepping my meals is the one thing that makes a huge difference in my success, (or failure) in maintaining a healthy meal regimen. Surprisingly, meal prepping takes very little time once you develop a routine.  I’ve gotten...Read More

Function: A.) 6 min EMOM KB/DB Snatch 2 (L/R) B.) 3 rounds 10 KB Snatch (5L/5R) Run to grass and back C.) 3 x 1 min plank Perform/RX A.) 6 min EMOM Pos 1 Snatch x2 @ 65% or less B.) “Isabel” 30 Snatch (135/95) C.) 3 x 1 min plank Compete: A.) 6 min...Read More

All Levels:  A.) Make up lift or Skill work. Function/RX: B.) 7 rounds 10 ring rows/10 Pull ups 10 Wallball(20/14) Compete: B.) 7 rounds 10 C2B 15 Wallball (25/16) -results to BTWBRead More

All Levels: A.) RDL’s 5×5 *inbetween sets 5 – strict RR, PU, C2B, MU. Kettlebell: B.) 4 rounds 10 Dbl KB front rack lunge 20 K2E or sit-ups 2 lap run Perform/RX: B.) 4 rounds 10 Front rack lunges (95/65) 20 T2B 2 lap run Compete: B.) 4 rounds 10 Front rack lunges (135/95) 20 T2B...Read More

Function/Perform/RX: A.) Skills Practice Rope Climbs and DU’s   Function: B.) 4 rounds 15 Burpees 15 DB/kb Push Press 500 m row Perform/RX: B.) 4 rounds 15 Burpees 15 STO (115/75) 500 m row Compete: A.) Rope Climbs EMOM – 10 min. Odd – 1 legless rope climb Even – 50 DU’s B.) 4 rounds 15 Burpees...Read More