Function: A.) 8 min. EMOM 1 arm KB swing +clean +Front Squat 1 (L/R) B.) 3 rounds 20 KB swings (1.5,1) Run to grass and back 2x Perform/RX A.) 8 min. EMOM Pos 2 Hang Snatch + OHS 2 reps @ 65-70% B.) “SQT” Games Teens Event 3 rounds 10 snatch (75/55) Run to grass...Read More

Function: A.) Turkish Get up 5×2 L/R * gradually add wt or….. Make up lift B.) 20 min AMRAP 2 lap run Max Rep strict press at 50% of 1RM Max reps Pull-ups/Ring Rows Perform/RX: A.) Snatch Balance 5×3 * gradually add Wt.  End goal is to do more then 1 rep max Snatch B.)...Read More

Function: A.) 6 min. EMOM Double KB swing + Clean + Press L/R Heavy (1.5 / 1) * can do single arm variation as well B.) 5 rounds 3 min round, 1 min rest 4 KB Swings(2,1.5) 4 Burpee 4 Air Squats Perform/RX A.) 6 min. EMOM Deadlift + CandJerk @ 65-70% weight B.) 5...Read More

Function: A.) DB KB Front Squats 5×5 w/ pause 1st rep * 3 strict C2B Pull ups between B.) For time: 24-16-8 Weighted sit-ups Lunges w/plate OH Perform/RX: A.) Front Squats 5×3 w/ pause 1st rep * 3 strict C2B Pull ups between B.) For time: 24-16-8 T2B Lunges w/plate OH Compete: A.) Front Squats...Read More

Function: A.) 6 min. EMOM 1 arm KB swing + Snatch (or High Pull) 2 (L/R) B.) 4 rounds 1 min each station, 1 min rest at end DB/KB Snatch/KB Clean Cal Bike HR Push-ups Shuttle Sprints <-> Perform/RX: A.) 6 min. EMOM Pos 2 Hang Snatch 2 reps @ 65-70% (5 lbs heavier than...Read More

Function: A.) Double KB – Front Squats 7×3 In between sets: 5 – Strict KB Press each arm B.) 10 min AMRAP 5 KB snatch 5 KB OHS 1 lap run *alternate arms each round Perform/RX: A.) Front Squats 7×3 In between sets: 5 / 3 – Strict HSPU B.) 10 min AMRAP 3 Power...Read More

Function: A.) 14 minute EMOM Odd – Double KB Press Even – 5 Russian Power swings. (go for height, no miss) B.) 13 min AMRAP 10 DL (185/125) 10 Push-ups Perform/RX: A.) 14 minute EMOM Odd – 5 BNSP (no miss) Even – 5 box jump (go for height, no miss) B.) 13 min AMRAP 10 DL...Read More

Function: A.) Back Squats – 7×5 * Pick a # of PU’s that you can do strict all 7 sets. B.) 12 min AMRAP 10 Goblet Squats  10 step ups Run to grass and back Perform/RX: A.) Back Squats – 7×5 * Pick a # of PU’s that you can do strict all 7 sets. B.) 12...Read More

Function: A.) RDL’s 6×5 *Inbetween sets – 5 strict Pull Ups B.) For time: 30 KB DL (single 70, or double up) 30 cal row 30 burpees rest 5 min and repeat Perform/RX: A.) RDL’s 6×5 *In between sets – 5 strict Pull Ups(add wt) B.) For time: 30 DL (185/125) 30 cal row 30...Read More

Function: A.) 10 min. EMOM 2 – KB Clean and Press (double – 1.5 / 1) B.) 4 rounds 3 min per round 2 min rest 400 m run Max reps KB clean Front squat thruster(double 35/26)   Perform/RX: A.) 10 min. EMOM 2 – power clean + clean and jerk @65% B.) 4 rounds 3 min per round...Read More