Function/RX/Compete: A.) Make up Lift Function: B.) 2 rounds 30 Dips 30 Pull-ups 1k row Perform/RX: B.) 2 rounds 30 Dips 30 Pull-ups 1k row Compete: B.) 2 rounds 40 Ring Dips 40 C2B 1k row -Results to BTWB Read More
Function: A.) Single Arm KB OHS 5×3 – inbetween sets Strict (HR) Push Ups (8/5) B.) 20 min EMOM 1st min: 1 shuttle sprint <-> 2nd min: 2 shuttle sprint <-> 3rd min: 3 shuttle sprint <-> and so on… once you fail start back at 1 Perform/RX: A.) Single Arm KB OHS 5×3 Raised...Read More
Sometimes people who wear business suits to work are a bit abrasive, guarded, or just plain boring. Mark Michalski has a flourishing career but he is none of those things. In fact, he’s extremely intelligent, polite, and actually a pretty normal dude. His honesty and openness was refreshing and I hope you can relate to...Read More
Function: A.) EMOM 10 min. Odd – KB Front Squats x3 Even – Single arm KB Press x4 (L/R) (1.5 / 1) Go up 1 bell size from last week B.) 2 min AMRAP 15 Burpees Max reps KB Snatch 2 min AMRAP 15 Burpees Max reps KB Snatch 2 min AMRAP 15 Burpees Max reps...Read More
Function: A.) 5 Rounds – Sprint to Grass and Back – 14 1 leg squats Rest 1 min. B.) For time: 25-15-5-15-25 Wallballs (20/14) 60-40-20-40-60 Mountain Climbers Run 1 lap after each round Perform/Rx: A.) 5 Rounds – Sprint to Grass and Back – 14 pistols Rest 1 min. B.) For time: 25-15-5-15-25 Wallballs (20/14)...Read More
Function: A.) Deadlift 5×3 B.) 10 rounds 10 heavy kb swings 5 Pull-ups 7 Step ups (24/20) Perform/RX A.) Deadlift 5×3 B.) 10 rounds 3 DL at 80% of Part A 5 Pull-ups 7 Box Jump (30/24) Compete: A.) Deadlift 5×3 B.) 10 rounds 3 DL (405,225) 5 MU 7 Box Jump (40/30) Read More
Function/Perform/Compete: A.) Make Up Lift Or Skill work Function: B.) For time: 200 Single unders 50 Push-ups 40 Sit-ups 30 Double KB/DB Push press (35,26) Front rack walking lunge <-> Perform/RX: B.) For time: 100 DU 50 Push-ups 40 T2B 30 STO (95/65) Front rack walking lunge <-> Compete: B.) Regionals 13.6 For time: 100...Read More
Function/Perform/Compete: A.) Skills Practice DU, TGU, Bar MU, PU, Function: B.) 5 rounds 15 DB Snatch 15 Pull-ups 400 m run 15 DB Thrusters 15 Burpees ***30 min cap*** Perform/RX: B.) 5 rounds 15 Power Snatch (95/65) 15 Pull-ups 400 m run 15 Thrusters (95/65) 15 Bar over Burpee ***30 min cap*** Compete: B.) 5...Read More
Function: A.) Single arm DB bent over Rows 4×10 (L/R) A1) Inbetween sets – 20 Hollow Rocks B.) 4 rounds 250 m row 30 sec plank 6 DB Manmakers Perform/RX: A.) Single arm DB bent over Rows 4×10 (L/R) A1) Inbetween sets – 20 Hollow Rocks B.) 4 rounds 250 m row 30 sec HS...Read More
