Kettlebell/Funtion: A.) 1 Mile Run Test Then 15 Double Under practice B.) Core Work- With Partner 1). 3 x 20 WB Situp Passes 2). 2 x 20 Plank Single Leg Drops 3). You Go/I Go Mountain Climbers- 20 sec ON per person, 10 total rounds Perform/Rx A.) 1 Mile Run Test Then 15 min Double Under practice B.) Core...Read More
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
Kettlebell/Function: A.) Turkish Get Ups. 10 x 1L/1R Work up in wt to new PR attempt. B.) “Cindy” 20 min AMRAP 5 pull-ups 10 push-ups 15 air squats Perform/RX A.) Make up Lift B.) “Cindy” 20 min AMRAP 5 pull-ups 10 push-ups 15 air squats Compete: A.) Make up Lift B.) “Mary” 20 min AMRAP...Read More
Earn your cheat days in the gym. We’ve all heard this and it’s a cushy little thought process. And as long as our two feet hit the gym floor everyday it allows us to very easily justify “the cheat”. This is a mentality that I am guilty of adopting. But it wasn’t until I took...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
All Levels: A.) Fran 21-15-9 Thrusters (KBs or 95/65) Pull ups 5 min rests 5k Run 5 min rest Fran 21-15-9 Thrusters (KBs or 95/65) Pull ups. -Results to comments! 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
Friday night lights at 6:30pm. No classes at 6:30pm All Levels: A.) Back Squats 5×2 @ 85% pause 1st rep B.) For time w/partner: 80 Cal Ski 80 Cal Row 30 Cal Bike 400 Dubs(singles count as 1/2 rep) Alternate with partner as needed. Read More
KB/Function: A.) 15 min. skill practice – TGU – Bar Taps B.) 5 min AMRAP 10 Wallballs (20/14) 10 KB Swings (1.5/1) rest 5 min 5 min AMRAP 5 pull-ups 5 burpees Perform/RX A.) 15 min. skill practice – MU – DU B.) 5 min AMRAP 10 Wallballs (20/14) 10 KB Swings (1.5/1) 5 min...Read More
Kettlebell/Function: A.) KB Snatch 5×5 (L/R) B.) 5 rounds 10 Double KB swings. Or Heavy single bell. 10 Hand Release Push-ups 15 Step ups (24/20) RX/Perform: A.) Power Snatch 3×2, 2×1, @75% or less B.) 5 rounds 5 Deadlifts, Heavy 10 Dips 15 Box Jumps (24/20) Compete: A.) Power Snatch 3×2, 2×1, @75% or less...Read More
