KB/Function: A.) 15 min. skill practice – TGU – Bar Taps B.) 5 min AMRAP 10 Wallballs (20/14) 10 KB Swings (1.5/1) rest 5 min 5 min AMRAP 5 pull-ups 5 burpees Perform/RX A.) 15 min. skill practice – MU – DU B.) 5 min AMRAP 10 Wallballs (20/14) 10 KB Swings (1.5/1) 5 min...Read More
Kettlebell/Function: A.) KB Snatch 5×5 (L/R) B.) 5 rounds 10 Double KB swings. Or Heavy single bell. 10 Hand Release Push-ups 15 Step ups (24/20) RX/Perform: A.) Power Snatch 3×2, 2×1, @75% or less B.) 5 rounds 5 Deadlifts, Heavy 10 Dips 15 Box Jumps (24/20) Compete: A.) Power Snatch 3×2, 2×1, @75% or less...Read More
Kettlebell/Function A.)Double KB Front Squats 5×5 B.) For time: 40 Cal Row 30 Push-ups 40 Lunges 30 Burpees 40 Sit-ups Perform/RX A.) Front Squats 5×2 @ 80% B.) For time: 40 Cal Row 30 HSPU (30 push Press 115/76) 40 Pistols 30 Burpees 40 Sit-ups Compete: A.) Front Squats 5×2 @ 80% B.) For time:...Read More
KB Function: A.) TGU 5×3 B.) 20 min EMOM 1st min: 1 pull-up 1 burpee 1 sit-up 2nd min: 2 pull-ups 2 burpees 2 sit-ups 3rd min: 3 pull-ups 3 burpees 3 sit-ups once you fail, start back at 1 rep Perform/RX/Compete A.) Make up Lift or…… Heavy Back Squats – work up to heavy...Read More
Grip strength comes into play in almost all WOD’s and quite often in our daily lives. Therefore, it’s an important part of functional fitness that shouldn’t be ignored. Here are a few ways to improve your grip strength. Farmer Carry Grab two kettle bells, (one for each hand) and complete 5 rounds of 100 meter...Read More
KB/Function: A.) 15 min. skill practice TGU B.) 15 min AMRAP 1 lap run(250 Row) 10 K2E 50 singles 5 Deadlifts (185/115) Perform/RX A.) 15 min. skill practice B.) 15 min AMRAP 1 lap run 10 T2B 20 DU 5 Squat cleans (135/95) Compete: A.) 15 min. skill practice B.) 15 min AMRAP 1 lap run...Read More
KB Function: KB/DB Snatch 5x5R/5L Work on form. B.) 5 rounds Bear Crawl <-> 10 Pull-ups 20 KB Swings (1.5,1) Perform RX A.) POS1 Hang snatch 7×1 @ 65% or less B.) 5 rounds Bear Crawl <-> 10 Pull-ups 10 Box Jumps (24/20) Compete: A.) POS1 Hang snatch 7×1 @ 65% or less B.) 4...Read More
KB/Function: A.) 15 min. skill practice B.) 3 rounds 500 m row 20 wallballs (20/14) 50 DU/100 Single Unders Perform/RX A.) 15 min. skill practice B.) 3 rounds 500 m row/400m Run 20 wallballs (20/14) 50 DU Compete: A.) 15 min. skill practice athletes choice – Hand Stands/Walks – MU – DU B.) 3 rounds...Read More
Kettlebell/Function: A.) 3 rounds 1 min. DU’s active rest 2min. **During active rest 2 sets 3 stict PU’s or 5-8 Kipping PU’s Work Weakness. B.) 5 rounds Double KB’s 12 Deadlifts 9 Cleans 6 Push Jerks Perform/RX: A.) 3 rounds 1 min. DU’s active rest 2min. **During active rest 2 sets 3 stict PU’s or 5-8 Kipping PU’s...Read More
Kettlebell/Function: A.) Double KB FS 5×5 B.) 30-20-10 DB Thrusters Sit-ups Perform/RX A.) Front Squats 4×3 @ 75% B.) 30-20-10 Thrusters (75/55) Sit-ups Compete: A.) Front Squats 4×3 @ 75% B.) 21-15-9 Thrusters (115/75) GHD’sRead More
