Kettlebell/Function: A.) 3 Rounds Sprint (grass and back) 10 one-leg squats – Rest 1 min. B.) 12 min AMRAP 5 Cal Row 5 Burpees 5 Double KB DL 10 Cal Row 10 Burpees 10 Double KB DL 15 Cal Row 15 Burpees 15 Double KB DL and so on… Perform/RX A.) 3 Rounds Sprint (grass...Read More

KettleBell: A.) EMOM 8min. 10 heavy swings Strict Pull Ups x 5 B.) 10 min AMRAP 5 Double KB Swings 5 Double KB Push Press 50 Single Unders Perform/RX A.) EMOM 8min. Partial 1/4 DL x5 Strict Pull Ups x 5 B.) 10 min AMRAP 5 Power Clean (115/75) 5 Push Press (115/75) 30 DU Compete:...Read More

Kettlebell: A.) Make Up Lift or TGU Max Effort L/R B.) 4 rounds 2 min per round, 2 min rest 1 lap run 15 KB or DB Thrusters (35/25) Max sit-ups in remaining time Perform/RX: A.) Make Up Lift B.) 4 rounds 2 min per round, 2 min rest 1 lap run 15 Thrusters (65,45)...Read More

Kettlebell/Function: A.) KB Front Squats – 15 min. to find 5 REP MAX B.) 5 rounds 10 Lunges w/plate OH 5 Burpees PERFORM/RX: A.) Front Squat – 15 min. to find 1 rep max B.) 5 rounds 10 Lunges w/plate OH 5 Burpees Compete: A.) Front Squat – 15 min. to find 1 rep max B.)...Read More

Kettlebell/Function: A.) Turkish Get Ups. 10 x 1L/1R Work up in wt to new PR attempt. B.) “Cindy” 20 min AMRAP 5 pull-ups 10 push-ups 15 air squats Perform/RX A.) Make up Lift B.) “Cindy” 20 min AMRAP 5 pull-ups 10 push-ups 15 air squats Compete: A.) Make up Lift B.) “Mary” 20 min AMRAP...Read More

Earn your cheat days in the gym. We’ve all heard this and it’s a cushy little thought process. And as long as our two feet hit the gym floor everyday it allows us to very easily justify “the cheat”. This is a mentality that I am guilty of adopting. But it wasn’t until I took...Read More

Recovery week continues. All Levels: A.) Skills Practice 15 min. B.) 20 min AMRAP Easy pace 400 m run 30 sec HS hold or plank 15 Double KB Front squats (light 35/26)Read More

KB/Function: A.) TGU 5×3 L/R B.) 15 min. AMRAP 10 – 1 arm KB swings 5L/5R 10 lunges 2 TGU (1L/1R) Perform/RX A.) Make up Lift or…… Heavy Back Squats – work up to heavy 3 rep B.) 15 min. AMRAP 10 – 1 arm KB swings 5L/5R 10 lunges 2 TGU (1L/1R) -Results to comments    Read More

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.)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