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Function et all: A.) Muscle Up Progressions False Grip RR – 6×10 Compete: MU – 4×2-5 (no fails) Function: B.) 12-9-6 Dbl KB Power swing (1.5/1) C2B Dips *sub 3-2-1 muscle ups for C2B and dips if they have muscle ups* Perform/RX: B.) 12-9-6 Power Clean (185/115) C2B Dips *sub 3-2-1 muscle ups for C2B and...Read More

Perform/RX: A.) RDL’s – 4×5 B.) 4 rounds 10 cal bike 10 push-ups 10 DL (205/125) 10 sit-ups Shuttle sprint <-> 2x Rest as needed between rounds Results to BTWB!Read More

Wod is Here: BTWBRead More

Function: A.) Muscle Ups False Grip RR – 4×10 Floor Progressions Level 1 style B.) For time: 20 dips 20 leg raises (hanging or lying) 20 KB Snatch (10L/10R) 20 burpees 20 KB Snatch (10L/10R) 20 leg raises (hanging or lying) 20 dips Perform/RX A.) Muscle Ups False Grip RR – 4×10 B.) For time:...Read More

Function: A.)KB Front Squat – 4×5 B.) 21-18-15-12-9-6-3 Wallballs (20/14) Ring rows Perform/RX: A.) Front Squat – 4×5 B.) 21-18-15-12-9-6-3 Wallballs (20/14) Pull-ups Compete: A.) Front Squat – 4×5 B.) 21-18-15-12-9-6-3 Wallballs (30/20) Pull-ups ~Results to BTWB!  Read More

Function: A.) 10 min. EMOM 1 arm Swing, Clean, Snatch L/R B.) 8 min AMRAP 30 lateral PVC hops 5 DB Snatch (each arm) Perform/RX: A.) 10 min. EMOM Pause Pos 2 + Pos 1 + Full Sn. B.) 8 min AMRAP 35 Dubs 5 power snatch (115/85) Compete: A.) 10 min. EMOM Pause Pos...Read More

10am and 12noon classes only today. Function: A.) KB RDL’s 5×10 B.) 30-20-10 KB Snatch Step ups (24/20) Perform/RX: A.) Snatch Grip RDL’s 5×10 B.) 21-15-9 Power Snatch (95/65) Box Jump (24/20) Compete: A.) Snatch Grip RDL’s 5×10 B.) 21-15-9 Power Snatch (115/75) Box Jump (24/20)  Read More

Function: A.) Push Press – 5×10 B.) 15 min EMOM 4 Dbl KB Swings 4 Dbl KB Front Squats 4 Dbl KB Push Press Perform/RX: A.) Push Press B.) 15 min EMOM 3 Power clean (155/105) 3 Front Squat (155/105) 3 STO (155/105) Compete: A.) Push Press – 5×10 B.) 15 min EMOM 3 Power...Read More