Function: A.) EMOM 10 min. Odd -A.)KB Front Squats x5 Even – Single arm KB Press x4 (L/R) (1/ .5) B.) 20 min EMOM 1st min: 1 Push-up 1 Squat 1 Sit-up 2nd min: 2 Push-ups 2 Squats 2 Sit-ups 3nd min: Continue… once you fail, start back at 1 rep Perform/RX: A.) EMOM 10...Read More

Function: A.) 5 rounds 2 TGU (L/R) then…. 5 one arm KB swings (L/R) B.) On a running clock: 2 min max pull-ups then 10 min AMRAP 3 Burpees Farmer Carry <-> at 12 min mark 25 ring rows Perform/RX  A.) 5 rounds 2 TGU (L/R) then…. 5 one arm KB swings (L/R)(1.5/1) B.) On...Read More

1.  Fitness is lifelong journey.  If you are planning on 6 week program to change you forever, you will not change.  Showing up is 90% of the journey and you will need to show up for the rest of your life. 2. The scale is just a number and may go up or down as...Read More

Function: A.) Suitcase DL 5×5 – In between sets 5 strict PU’s EASY PACE B.) 20 min AMRAP 400 m run Bear crawl <-> 50 Single Unders Perform/RX: A.) Suitcase DL 5×5 – In between sets 5 strict PU’s B.) 20 min AMRAP 400 m run Bear crawl <->   30 DU Compete: A.) Suitcase...Read More

Function/KettleBell: A.) 1 arm KB OHS – 5×3 (L,R) B.) For time: 1-2-3-4-5-6-7-8-9-10 KB Snatch or Heavy Clean (alt arms each round) In between each set 10 cal row Perform/RX: A.) OHS – 5×3 (snatch from ground) B.) For time: 1-2-3-4-5-6-7-8-9-10 Power Snatch (95/65) In between each set 10 cal row ***18 min cap*** Compete:...Read More

KettleBell/Function: A.) Bench Press – 5×5 heavy  10 heavy KB swings in between each set. B.) 8 rounds 5 Wallballs (20/14) 5 HR Push-ups 20 Single Unders Perform/RX: A.) Bench Press – 5×5 heavy  10 heavy KB swings in between each set. B.) 8 rounds 5 Wallballs (20/14) 5 HR Push-ups 10 DU Compete: A.) Bench Press –...Read More

Friends and Family Day! KettleBell/Function A.) EMOM 10 min. Odd – KB/DB Front Squats x5 (use same weight) Even – Single arm DB/KB Press x4 (L/R) Perform/RX A.) EMOM 10 min. Odd – Front Squats x5 (use same weight) Even – Single arm KB Press x4 (L/R) (1.5 / 1) B.) 4 rounds w/partner You...Read More

KettleBell/Function: A.) 7 Rounds – Sprint to Grass and Back – 10 OH plate Lunges Rest 1 min. B.) 4 rounds 3 min round, 1 min rest 400 m row in remaining time burpee box over with DB’s   Perform/RX: A.) 7 Rounds – Sprint to Grass and Back – 10 OH plate Lunges Rest 1...Read More

5 reasons you are still on a diet. 1. You have not built enough muscle. Bootcamps are great for getting started into a healthier lifestyle.  But you need to build muscle if you want to get lean for the long run. 2. Your not getting enough sleep. 7-8 hours a night.  Until you are there....Read More

Kettle bell/Function: A.) RDL’s 5×5 @ 60% of DL – In between sets 5 strict PU’s B.) 10 rounds 2 double Clean and Front Squat (35s,26s) 5 ring rows 5 KB Push Press Perform/RX A.) RDL’s 5×5 @ 60% of DL – Inbetween sets 5 strict PU’s B.) 10 rounds 2 Heavy Squat Cleans 5 Pull-ups or...Read More