Kettlebell/Function A) Make up Lift B.) 12 min AMRAP 3-6-9-12… Russian KB Swings (1.5,1) DB Push Press (25,15) Sit-ups Perform: A) Back Squats Heavy 2 rep no Pause or….. Make up Lift B.) 12 min AMRAP 3-6-9-12… Hang Power Clean (115/85) HSPU or Push Press T2B Compete: A1) Heavy C and J – 1 miss...Read More
Function/Perform: A) Back Squats 4×3 @75% then….. 1 legged hip bridge (50 L/R) B.) 4 rounds 10 DB Snatch (Light) 10 Cal Ski or 4 Cal Bike 10 Wallballs 10 Cal Row Compete: A1) snatch – 4×1 @75% A2) Back Squats 4×3 @75% 1 legged hip bridge (50 L/R) B.) 4 rounds 10 DB Snatch...Read More
Kettlebell: A.) Kettlebells EMOM – 8 min. 3×3 KB swing+clean+Press (3L/3R) B.) 20 min AMRAP 5 Heavy Russian KB Swings 10 Sit-ups 15 Wallballs Perform: A.) Clean and Jerk 7×1 @ 80% B.) Open Workout 11.5 20 min AMRAP 5 Power Cleans (145/100) 10 T2B 15 Wallballs (20/14#) (10/9ft) Compete: A) Heavy Thruster take 20...Read More
KettleBell: A.) DB KB Front Squats 5×5 Pause 1st rep for 3 sec. B.) 15-12-9 Heavy Goblet Squats GI Jane Perform: A.) Front Squats 7×2 @ 85% Pause 1st rep for 3 sec. B.) 15-12-9 Front Squats (135/95) GI Jane Compete: A.) Front Squats 7×2 @ 85% Pause 1st rep for 3 sec. B.)...Read More
Function: A.) Strict double KB/DB Press 5×5 In between sets accumulate AMAP single unders in a row. B.) 3 rounds with a partner alternate 1 min work intervals 1 min KB Snatch 1 min Assault Bike 1 min Push-ups 1 min Burpee step ups Perform: A.) Strict Should Press 5×5 In between sets accumulate as many...Read More
Function: A) Back Squats 7×3 @ 85% B.) 4 rounds 3 min round, 2 min rest 20 DB Snatch (25/15) (alt. arms) 20 Sit-ups Max reps burpees Perform: A) Back Squats 7×3 @ 85% B.) 4 rounds 3 min round, 2 min rest 20 DB Snatch (45/25) (alt. arms) 20 Sit-ups Max reps burpees Compete:...Read More
Function: A.) Make up lift B.) 15-12-9-9-12-15 Wallballs Dips <-> 2x shuttle run after each round Perform: A1) Back Squats Work up to heavy 2 rep Pause on 1st rep for 3sec. or…. Make up lift B.) 15-12-9-9-12-15 Wallballs (20/14) Dips <-> 2x shuttle run after each round Compete: A1) Clean pulls – try to...Read More
Function: A.) Kettle bells EMOM 6 min. 3 x 3 KB swings + 1 snatch 3L/3R B.) For time: 5-4-3-2-1 KB Snatch (each arm) 10-8-6-4-2 HSPU or DB/KB Push press 20 Air Squats after each round Perform: A.) Snatch – 6×1 @ 80% B.) For time: 5-4-3-2-1 Power Snatch (135/95) 10-8-6-4-2 HSPU or DB/KB Push...Read More
Function: A) KB Front Squats 5×5 @ 1.5/1 pause 1st rep – 3 sec. B.) 4 Rounds 8 Double KB Front Squats 12 KB Swings (1.5/1) 16 Step-ups Perform: A) Front Squats 5×2 @ 80% pause 1st rep – 3 sec. B.) 4 Rounds 8 Front Squat (135/95) 12 Am Swings (1.5/1) 16 Lateral PVC...Read More
