Fitness: A) with KB or DB 4 RDS – 3 R/L OF CHAIN OF MOVEMENTS – SWING, CLEAN, SQUAT, PRESS, SNATCH, SWITCH HANDS AND REPEAT B.) 4 rounds 7 Double DB Hang Snatch or Double KB snatch 35/26 7 Wallball (20/14) 7 Burpees Perform: A) Snatch – 2×1 @ 85% Warm up – 3,3,2,2,1,1, B.)...Read More
Fitness: A.) HSPU progressions HS Walk Practice B.) 3 rounds – 3 min AMRAP 5 pull-ups 10 push-ups 15 Air Squats Rest 1 min between AMRAPs Perform: A.) HSPU progressions HS Walk Practice B.) 3 rounds – 3 min AMRAP 5 pull-ups 10 push-ups 15 Air Squats Rest 1 min between AMRAPs Compete!: A.) Rope...Read More
Fitness: A.) Double KB – Front squats 5×5 (1.5/1) B.) 6 rounds – 3 min per round (alternate) 1st – 2 lap Run then 20 DB snatch 2nd – 300m Row then 50 DU Perform: A.) Front Squats 5×3 B.) 6 rounds – 3 min per round (alternate) 1st – 400m Run then 20 DB...Read More
Fitness: A.) Superset 5×5 Bench Press 5×5 Bent over Row B.) For time: 15 Double KB Thruster(35/26) 15 Dips 15 Cal Row 12 KB Thruster 12 Dips 12 Cal Row 9 KB Thruster 9 Dips 9 Cal Row Performance: A.) Superset 5×5 Bench Press 5×5 Bent over Row B.) For time: 15 Thruster(95/65) 15 Dips...Read More
All levels part A.) Make up lift!! Fitness: B.) 12-9-6 Double KB Front squat( or goblet heavy!!) 500 m Row after each set Perform: B.) 12-9-6 Front Squats (165/95) 500 m Row after each set Compete: A.) Make up lift Suggested extra Lift: Front Squats 5×3 B.) 12-9-6 Front Squats (225/155) 500 m Row after each set...Read More
Halloween Costumes every class! Prize for best costume every class! Fitness: A.) KB Snatch + OHS 4×1 (1L/1R) B.) EMOM – 10 min 8 Burpees 5 KB Swing (heavy) Perform: A.) snatch Complex 2 Snatch DL + Full Snatch 4×1 B.) EMOM – 10 min 10 Burpees 1 Snatch ***Score is total weight lifted Pick...Read More
Fitness: A.) Single KB clean + FS + push press 4×2 (2L/2R) B.) 12 min AMRAP w/partner You go, I go, 1 Cal Bike 1 Cal Bike 2 Cal Bike 2 Cal Bike 3 Cal Bike 3 Cal Bike and so on… Perform: A.) Clean and Jerk – 4×1 @ 85% B.) 12 min AMRAP...Read More
Friends and Family Day! Fit/Perform: A.) 2 rounds w/partner 20 DL (with DB or KB) 1 lap run(together) 20 sandbag or slamball over the shoulder 1 lap run 20 wallballs 1 lap run 20 DB snatch 1 lap run 20 burpees Compete: See Whiteboard. Read More
Fitness: A.) Back Squats – 10×7 B.) For time: 30 Double KB Swing(35/26) 400 m run 30 Pull-ups 50 Step-ups 20 Ball Slams Perform: A.) Back Squats – 10×10 B.) For time: 30 Power Cleans (135/95) 800 m run 30 C2B 50 Box Jump (24/20) 2X Burpee Broad Jump <–> Compete: A1.) Clean and Jerk...Read More
