Function/Kettlebell A.) KB Clean and Squat 6×2 (R/L) (4 total) B.) For time: 4-8-12-16-20 Pull-ups 4-8-12-16-20 Cal Row Perform/RX A.) Snatch  -6×1 @ 75% B.) For time: 5-10-15-20-25 Pull-ups 5-10-15-20-25 Cal Row Compete: A.) Snatch  -6×1 @ 75% B.) For time: 3-6-9-12-15 Muscle Ups 5-10-15-20-25 Cal Row -Results to comments!Read More

KettleBell/Function: A.) 12min. EMOM odd – Strict Press x10 even – RDL’s x 10 (light) B.) 10 min AMRAP 10 Sit-ups 10 DB/KB Push Jerks 10 Step Ups (24/20) Perform/RX A.) 12min. EMOM odd – Strict Press x10 even – RDL’s x 10 (light) B.) 10 min AMRAP 10 T2B 10 HSPU 10 Box Jumps...Read More

KettleBell/Function A.) 12min. EMOM  odd – Back Squat x10 @65% even – strict C2B – 3/5 B.) For time: 20 KB/DB Snatch (10L/10R) 30 Double KB/DB Deadlift 40 Air Squats 30 C2B 40 Air Squats 30 Double KB/DB Deadlift 20 KB/DB Snatch (10L/10R) Perform/RX A.) 12min. EMOM  odd – Back Squat x10 @65% even –...Read More

KettleBell/Function A.) KB clean and press 8×2 (R/L) (1.5 / 1) B.) 7 min AMRAP 3 Double DB clean & Press 3 weighted sit-ups 6 Double DB clean & Press 6 weighted sit-ups 9 Double DB clean & Press 9 weighted sit-ups and so on… Perform/Compete: A.) Clean and Jerk – 8×1 @ 65% B.)...Read More

Kettlebell/Function A.) KB/DB Snatch 8×2 (R/L) (EMOM) B.) 5 rounds 5 KB/DB Snatch each arm 10 KB/DB Push Press 10-15 Burpees Perform: A.) Snatch  – 8×1 @ 65-70% (EMOM) B.) 5 rounds 5 Power Snatch (115/75) 10 HSPU or KB Push Press 15 Burpees Compete: A.) Snatch  – 8×1 @ 70% B.) 6 rounds 5...Read More

Funtion/Kettlebell: A.) Max L/R Turkish get-up B.) Max L/R single KB Press C.) 15-12-9 Cal Row Burpee Perform: A) 1RM Snatch B.) 1RM Clean and Jerk C.) 15-12-9 Cal Row Burpee over the rower Compete: A) 1RM Snatch B.) 1RM Clean and Jerk C.) 15-12-9 Cal Row Burpee over the rower   -Results to Comments!...Read More

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

No Classes Christmas Eve and Christmas day. A.) Teach a relative how to squat for Christmas!   B.) Enjoy the simple things.    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

NOG Fest at Noon!   Be there for the Kids! Kettlebell: A.) Make up Lift B.) 4 rounds 250 m Row 10 1 arm KB OHS (5L/5R) 80 Single Unders Perform: A) Back Squats heavy 2 rep (no miss) Pause 1st rep for 3 sec. or…..make up lift B.) 4 rounds 250 m Row 5 Squat...Read More