Function: A.) Bent Over Row 4×10 Single Leg RDL’s 4×5 B.) 16 min AMRAP 100 single unders 15 Burpees 10 Dbl KB Push Press (1.5/1) RX/Perform: A.) Bent Over Row 4×10 Single Leg RDL’s 4×5 B.) 16 min AMRAP 60 Dubs 15 Burpees 10 CJ (115/75) 60 Dubs 15 Burpees 10 CJ (135/85) 60 Dubs...Read More

Function: A.) Heavy DB KB Complex  Double KB Clean, Squat, press, push press work up in wt. 5,4,3,2,1,1,1,1 B.) 6 rounds   *alt arms each round 8 KB suitcase DL 6 KB Snatch(or Clean) 4 KB OHS(or Front Squat) Perform/RX: A.) Snatch Heavy Single Finish with Drop set 6×1 B.) 5 rounds 8 DL (115/85)...Read More

Function: 4 rounds A.) KB Push Press 4×5 * In between sets…. x10 Bent over rows w/ KB B.) 20 min AMRAP 10 cal row/bike/ski 10 Burpees Every 2 min perform 3 heavy dbl KB power swings including start. Perform/RX 4 rounds A.) Push Press *Clean from ground 4×5 * In between sets…. x10 Bent over...Read More

Function: A.) Deadlifts 5×5 *In between C2B Pull Ups 4×3 B.) 15 min AMRAP 10 Dbl KB DL (2/1.5) 10 Air Squats 10 HR Push-ups 10 Pull-ups Perform/RX: A.) Deadlifts 5×5 *In between C2B Pull Ups 4×3 B.) 15 min AMRAP 4 DL (275/175) 6 Pistols 8 HSPU 10 C2B Compete: A.) Deadlifts 5×5 *In...Read More

Function: A.) Make up Lift B.) 5 rounds 10 leg raises (hanging or lying) 10 KB Snatch (5L/5R) Or 20 1 arm swings (10L/10R) Perform/RX: A.) Make up Lift or Front Squats Heavy 3 rep w/ Pause 1st rep B.) 5 rounds 10 T2B 10 Hang Snatch (95/65) Compete: A.) Make up Lift or Front...Read More

Function: A.) 4x outside – sprint to grass and back 8 pistols rest 1 min. B.) 7 min AMRAP 5 ring rows 5 Dbl DB Push Press 5 KB SDHP Perform/RX: A.) 4x outside – sprint to grass and back 8 pistols B.) 7 min AMRAP 1 MU or 3 C2B 4 HSPU 5 SDHP...Read More

Function: A.)Turkish Get up. 5×2(L/R) Work up to heavy bell. B.) 21-15-9 Med Ball Cleans(25/20) Burpees Perform/RX: A.) Clean and Jerk Heavy single B.) 21-15-9 Squat Cleans (95/65) Burpees Compete: A.) Clean and Jerk Heavy single B.) 21-15-9 Squat Cleans (135/95) Burpees -Results to BTWB!  Read More

Function:  A.) Heavy KB Complex L/R One Arm – 3 swings, 3 cleans, 3 KB Front Squats Switch arms 4×1(L,R) B.) For time: Accumulate w/partner 100 ring rows 100 KB Swings 200 single unders 100 Goblet Squats *25 min cap* Perform/RX: A.) Snatch Heavy Single 4×1  B.) Regionals Event 11.4 Accumulate w/partner 100 pull-ups 100...Read More

“Nukes” In 8 min complete: 1 mile run Max reps DL (315/215) In 10 min complete: 1 mile run Max reps power clean (225/145) In 12 min complete: 1 mile run Max reps OHS (135/95) _Results to BTWBRead More

All levels: KB Shuttle x5 – Suitcase Carry KB to half way Sprint to the grass, and back to KB Then Suitcase carry with other hand back to start *rest 30 seconds Function: B.) 4 rounds 15 Dbl KB Push Press 15 Leg Raises 15 Step ups (24/20) Perform/RX: B.) 4 rounds 15 HSPU or...Read More