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.) 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
Function/Kettlebell A.) KB-OHS – 5×3(L/R) B.) 5 rounds 5 Double DB Hang Snatch 15 Wallballs (20/14) (WallBall Shots if knee Issues) Perform/RX A.) Snatch + 3 OHS – 5×1(complex) B.) 5 rounds 5 Power Snatch (135/95) 20 Wallballs (20/14) Compete – 5×1(complex) B.) 5 rounds 5 Power Snatch (165/105) 20 Wallballs (25/16) Read More
Function/Kettlebell: A.) Double KB Jerks 5×3 Clean each rep. B.) 5 rounds, 1 min rest btwn rnds 1 round = 3 min AMRAP 6 Heavy KB Swings (2/1.5) 6 Push-ups 9 Air Squats RX/Performance: A.) Push Jerks 5×3 – start – Clean from ground B.) “The Chief” 5 rounds, 1 min rest btwn rnds 1...Read More
Kettlelbell/Function: A.) Double KB Front Squats -5×5 – Pause 1st rep 3 sec. *In between sets – Pull ups 3-5 reps Strict B.) For time: 30 ring rows buy in Then 4 rounds 10 DL (155/105) 10 Bar Over Burpees 30 ring rows buy out Perform/RX A.) Front Squats – 5×3 @75% – Pause 1st...Read More
Kettlebell/Function: A.) 8 min. EMOM – Odd – KB Snatch 3 (L/R) @ 44/26 – Even – DU’s 30 or 60 singles B.) 12 min AMRAP 10 KB Snatch (each arm) or 20 Swings(1.5,1) 15 step ups Perform/RX A.) 8 min. EMOM – Odd- Snatch x 5 (95 / 65) – Even – DU’s 30 or 60...Read More
Kettlebell/Function: A.) Turkish Get ups 5×2 increase wt each set. (2L/2R) B.) For time: 800 m row buy in Then 5 rounds 8 DB Thruster 8 Burpees 8 Step ups 800 m row buy out Perform/RX A.) OHS (from ground) 5×3 – No misses, technique B.) For time: 800 m row buy in Then 5...Read More
Function/Kettlebell: A.) KB Clean + KB Press 5×2 @ 1 / .5 (L/R) B.) 12 min AMRAP 2 KB Push Press 2 Pull-ups 20 DU 4 KB Push Press 4 Pull-ups 20 DU 6 KB Push Press 6 Pull-ups 20 DU and so on… Perform/RX A.) Power Clean + Power Jerk – 5×3 @...Read More
Kettlebell/Function: A.) 3 rounds NFT – 1 arm KB Press 5L/5R – 3-1 singles / DU’s B.) 5 rounds 6 GI Jane 10 DL (135/95) Perform/RX A.) 3 rounds NFT – 1 arm KB Press 5L/5R – 30 DU’s B.) 5 rounds 6 GI Jane 10 DL (155/105) Compete A.) 3 rounds NFT – 1...Read More
