Friday Night Lights at 6:30pm. No Classes. All Levels: A.) Back Squats 4×2 @ 80% pause 1st rep B.) For time: Row 800 m then… 5 rounds 12 wallball 12 KB Swing (1.5/1) then… 800 m row Compete: Row 800 m then… 5 rounds 15 wallball 15 KB Swing (2/1.5) then… 800 m row...Read More
Grip strength comes into play in almost all WOD’s and quite often in our daily lives. Therefore, it’s an important part of functional fitness that shouldn’t be ignored. Here are a few ways to improve your grip strength. Farmer Carry Grab two kettle bells, (one for each hand) and complete 5 rounds of 100 meter...Read More
KB/Function: A.) 15 min. skill practice TGU B.) 15 min AMRAP 1 lap run(250 Row) 10 K2E 50 singles 5 Deadlifts (185/115) Perform/RX A.) 15 min. skill practice B.) 15 min AMRAP 1 lap run 10 T2B 20 DU 5 Squat cleans (135/95) Compete: A.) 15 min. skill practice B.) 15 min AMRAP 1 lap run...Read More
KB Function: KB/DB Snatch 5x5R/5L Work on form. B.) 5 rounds Bear Crawl <-> 10 Pull-ups 20 KB Swings (1.5,1) Perform RX A.) POS1 Hang snatch 7×1 @ 65% or less B.) 5 rounds Bear Crawl <-> 10 Pull-ups 10 Box Jumps (24/20) Compete: A.) POS1 Hang snatch 7×1 @ 65% or less B.) 4...Read More
Function: A.) RDL’s 5×5 B.) 8 min AMRAP 2 Burpees 2 Lunges 2 DB Push Press 4 Burpees 4 Lunges 4 DB Push Press 6 Burpees 6 Lunges 6 DB Push Press and so on… Perform/RX A.) RDL’s 5×5 B.) 8 min AMRAP 2 Burpees 2 Pistols 2 STO (95/65) 4 Burpees 4 Pistols 4...Read More
KettleBell/Function: A.) Double KB Front Squats 5×5 (1.5/1) B.) 6 rounds 1 lap run(250m Row) 5 KB Thrusters (44,26) Perform/RX: A.) Front Squats 6×3 @ 75% B.) 6 rounds 1 lap run 5 Thrusters (115/75) Compete: A.) Front Squats 6×3 @ 75% B.) 6 rounds 1 lap run 5 Thrusters (135/95) -Results to Comments...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
Friday Night Lights tonight at 6:30pm! No 6:30pm Class. Function/KB A.) Back Squats 7×2 @ 80% pause 1st rep B.) 12 min AMRAP 5 KB Thruster 5 Burpee 1 lap run Perform/RX A.) Back Squats 7×2 @ 80% pause 1st rep B.) 12 min AMRAP 5 KB Thruster (44,35) 10 Burpee 1 lap run -Results to...Read More
KB/Function: A.) 15 min. skill practice B.) 3 rounds 500 m row 20 wallballs (20/14) 50 DU/100 Single Unders Perform/RX A.) 15 min. skill practice B.) 3 rounds 500 m row/400m Run 20 wallballs (20/14) 50 DU Compete: A.) 15 min. skill practice athletes choice – Hand Stands/Walks – MU – DU B.) 3 rounds...Read More
Kettlebell/Function: A.) 3 rounds 1 min. DU’s active rest 2min. **During active rest 2 sets 3 stict PU’s or 5-8 Kipping PU’s Work Weakness. B.) 5 rounds Double KB’s 12 Deadlifts 9 Cleans 6 Push Jerks Perform/RX: A.) 3 rounds 1 min. DU’s active rest 2min. **During active rest 2 sets 3 stict PU’s or 5-8 Kipping PU’s...Read More
