Kettlebell/Function: A.) 3 rounds 1 min. DU’s active rest 2min.  2 sets 3 stict PU’s or 5-8 Kipping PU’s WORK WEAKNESS B.) 3 rounds 20 Wallball (20/14) Bear Crawl <-> 2X 20 KB swings(1.5/1) Perform/RX A.) 3 rounds 1 min. DU’s active rest 2min.  2 sets 3 stict PU’s or 5-8 Kipping PU’s WORK WEAKNESS B.) 3...Read More

Kettlebell/Function A.)Double KB Front Squats 5×5  B.) 4 rounds 5 DB Squat Clean Thruster 10 Cal Row 15 Sit-ups Perform/RX A.) Front Squats 2×2 @ 90% (or 5 lbs heavier than last wk) B.) 4 rounds 5 Squat Clean Thruster (115/75) 10 Cal Row 15 Sit-ups Compete: A.) Front Squats 2×2 @ 90% B.) 4...Read More

Kettlebell/Function: A.) 4x 2L/2R Turkish Get up. or…… Make up lift / skills practice B.) 8 min AMRAP 10 Med Ball Slams 15 Wallballs (20/14) 20 Air Squats Perform/RX A.) Back Squats Heavy 1 rep @ 85% Warm up- 10,5,5,3,3 B.) 8 min AMRAP 5 Power Clean (135/95) 10 Pistols 15 Wallballs (20/14) Compete: A.)...Read More

KettleBell/Function: A.) KB OHS 5×3 L/R Try Double bells today. B.) 30-20-10 DB Step-ups Pull-ups/ring rows KB Push Press Perform/RX A.) OHS – 5×3 From Ground – Finish heavier than previous week B.) 30-20-10 Box Jumps (24/20) Pull-ups/ring rows STO (95/65) Compete: A.) OHS – 5×3 From Ground – Finish heavier than previous week B.) 30-20-10 Box...Read More

Function/Kettlebell A.) KB Clean/Jerk 5R5L B.) 4 rounds 21 Double KB swings(35,26) 15 Double KB Thrusters 9 Burpees Perform/RX A.) Push Jerks 5×5 – start – Clean from ground B.) 4 rounds 21 Deadlifts (95/65) 15 Thrusters (95/65) 9 Burpees Compete: A.) Push Jerks 5×5 – start – Clean from ground B.) 4 rounds 21...Read More

Kettlebell/Function: A.)KB Front Squats – 5×5 – Pause 1st rep 3 sec. *Inbetween sets – Pull ups or Ring Rows.  Strict B.) 4 rounds w/partner Partner 1 rows 400 m while Partner 2 does AMRAP 30 DU 8 DB/KB Snatch (4L/4R) Alternate so each partner rows 400m 4x Perform/RX A.) Front Squats – 5×3 @85% –...Read More

Kettlebell/Function A.) 10 min. EMOM – Odd- KB/DB Snatch x 5 L/R (44/ 26)  – Even – DU’s 30 B.) For time: 25 Sit-ups 25 Burpee 25 Pull-ups 25 Dips 25 Burpee 25 Sit-ups Perform/RX A.) 10 min. EMOM – Odd- Snatch x 5 (95 / 65)  – Even – DU’s 30 B.) For time: 25...Read More

KettleBell/Function: A.) Back Squats – 5×3@ 85% – Pause 1st rep 3 sec. B.) For time: 30 Wallballs (20/14) 25 goblet Squats (44/26) 20 Wallballs (20/14) 15 DB KB Front Squats (44s/26s) 10 Wallballs (20/14) 5 KB OHS (44/26) Perform/RX: A.) Back Squats – 5×3@ 85% – Pause 1st rep 3 sec. B.) For time:...Read More

KettleBell/Function: A.) work up to heavy L/R Turkish Get up. B.) 4 rounds 10 Strict Pull-ups (Scale up to C2B) 10 DB or KB Snatch (5L/5R) (44,26) 10 HR Push-ups 20 Air squats Perform/RX: A.) Back Squats Heavy 1 rep @ 85% Warm up- 10,5,5,3,3 or…… Make up lift / skills practice B.) 4 rounds 10...Read More

Kettlebell/Function: A.) OHS – 5×3 From Ground – Finish heavier than previous week B.) 20 min AMRAP 500 m row 30 Step ups 30 Burpees 30 KB Thrusters Perform/RX A.) OHS – 5×3 From Ground – Finish heavier than  previous week  B.) 20 min AMRAP 500 m row 30 Box Jumps (24/20) 30 Burpees 30...Read More