KettleBell: A.) TGU 5x 2(L,R) B.) For time: 800 m run then.. 10-9-8-7-6-5-4-3-2-1 Ring rows 1-2-3-4-5-6-7-8-9-10 KB Push Press then.. 800 m run Perform/RX: A.) Make Up Lift B.) For time: 800 m run then… 10-9-8-7-6-5-4-3-2-1 Pull-ups 1-2-3-4-5-6-7-8-9-10 STO (135/95) then… 800 m run ***20 min cap*** Compete: A.) Make Up Lift B.) For time: 800...Read More

Function/KB: A.) Double KB OHS 5×3 ***Light weight – after each set 40 single unders (Or 1 lap run) – rest 90 seconds. B.) 150 step ups for time (24,20) at the top of every min do 7 sit-ups including at start Perform/RX: A.) Double KB OHS 5×3 ***Light weight – after each set 30 DU’s –...Read More

Function/Kettlebell: A.) 3 rounds 20 bicep curls (DB) 10 push ups 20 hollow rocks B.) 7 rounds 7 HR Push-ups 7 Double KB Swing 7 Cal Row Perform/RX A.) 3 rounds 20 bicep curls (DB) 10 push ups 20 hollow rocks B.) 7 rounds 7 HR Push-ups or 4 HSPU 7 Hang Power Clean (135/95)...Read More

EarthDay. Function/Kettlebell: A.) EMOM 10 min. Odd – KB FS x5 (use same weight) Even – Single arm KB Press x4 (L/R) B.) 6 min AMRAP 5 Wallball (20/14) 5 KB/DB snatch (alt arms each round) + Bonus WOD Perform/RX Odd – Front Squats x5 (use same weight) – add 10 lbs to FS from wk...Read More

Kettlebell/Function: A.) 5 Rounds – Sprint to Grass and Back – 10 weighted split squats Rest 1 min. B.) 4 rounds 5 KB front Squat 20 Lunges 500 m row Perform/RX A.) 5 Rounds – Sprint to Grass and Back – 10 weighted split squats B.) 4 rounds 5 OHS (135/95) 20 Jumping Lunges 500...Read More

Kettlebell/Function: A.)Single Leg RDL’s 5×5 – Inbetween sets 5 strict PU’s B.) 10 min AMRAP 1 ring-up 1 Burpee 2 ring-ups 2 Burpees 3 ring-ups 3 Burpees and so on… RX Perform: A.)Single Leg RDL’s 5×5 (35/26) – In between sets 5 strict PU’s B.) 10 min AMRAP 1 pull-up 1 Burpee 2 pull-ups 2...Read More

KettleBell/Function: A.)Turkish Get up Ladder 3x 1-3(L,R) B.) 4 rounds 20 KB Swings 20 Single arm KB Thrusters 20 Single arm KB Front Rack Lunges Perform/RX: A.) Make Up Lift B.) 4 rounds 20 KB Swings (1.5/1) 20 Single arm KB Thrusters (1.5/1) 20 Single arm KB Front Rack Lunges (1.5/1) Compete: A.) Make Up...Read More

KettleBell/Function: A.) Single Arm KB OHS 5×3 – inbetween sets Strict Push Ups (8 / 5) B.) 5 rounds 10 dips or push-ups Shuttle sprint <-> 2X w/weight 10 Sit-ups 10 Step Ups (24/20) Perform/RX: A.) Single Arm KB OHS 5×3 – inbetween sets Raised Push ups (5/3) B.) 5 rounds 10 Dips or 2...Read More

Kettlebell/Function: A.) Bench Press 5×5 – heaviest weight with no misses B.) 21-15-9 Ring rows Medball slams Perform/RX A.) Bench Press: 5×5 – heaviest weight with no misses B.) 21-15-9 Pull-ups Medball slams Compete: A.) Bench Press: 5×5 – heaviest weight with no misses B.) 21-15-9 Pull-ups GHD’s    Read More

KettleBell/Function A.) EMOM 10 min. Odd – Double KB Front Squats x5 (use same weight) Even – Single arm KB Press x4 (L/R) (35/26) B.) 5 rounds 2 lap run(350m Row) 5 DB/KB snatch + 5 OHS (each arm)  Perform/RX A.) EMOM 10 min. Odd – Double KB Front Squats x5 (use same weight) Even...Read More