Function/Kettlebell A.) KB Clean/Jerk 5R5L B.) 4 rounds 21 Double KB swings(35,26) 15 Double KB Thrusters 9 Burpees Perform/RX A.) Push Jerks 5×5 – start – Clean from ground B.) 4 rounds 21 Deadlifts (95/65) 15 Thrusters (95/65) 9 Burpees Compete: A.) Push Jerks 5×5 – start – Clean from ground B.) 4 rounds 21...Read More

Kettlebell/Function: A.)KB Front Squats – 5×5 – Pause 1st rep 3 sec. *Inbetween sets – Pull ups or Ring Rows.  Strict B.) 4 rounds w/partner Partner 1 rows 400 m while Partner 2 does AMRAP 30 DU 8 DB/KB Snatch (4L/4R) Alternate so each partner rows 400m 4x Perform/RX A.) Front Squats – 5×3 @85% –...Read More

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.) 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

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

Kettlebell/Function: A.) Turkish Get ups 4x Ladder 2-5(L/R) B.) 10 min AMRAP 30 wallballs (20/14) 10 C2B or strict Pull-up Perform/RX A.) Back Squats – 5×3 w/ pause 1st rep Finish heavier than MON. or… Make up Lift B.) 10 min AMRAP 30 wallballs (20/14) 10 C2B Compete: A.) Back Squats – 5×3 w/ pause...Read More

Kettlebell/Function: A.) Double KB Front Squats  5×5 increasing wt each set. B.) 7 min AMRAP 2 KB Thrusters(35s/26s 2 Pull-ups 4 KB Thrusters 4 Pull-ups 6 KB Thrusters 6 Pull-ups and so on… Perform/ RX: A.) Front Squats  – 5×3 w/pause 1st rep 3 sec. @75% Strict MU progresssions – 2-3 progressions / MU’s B.)...Read More

KettleBell/Function: A.) 16min. EMOM  odd – Back Squat x10 @65% even – strict C2B – 3/5 B.) 8 min AMRAP 10 Pull-ups 10 Goblet Squats 10 Step Ups (24/20) Perform/RX A.) 16min. EMOM  odd – Back Squat x10 @65% even – strict C2B – 3/5 B.) 8 min AMRAP 10 Pull-ups 10 Front Squats (95/55)...Read More

Kettlebell/FUNction: A.) Turkish Get ups 4x Ladder 1-3(L/R)  (1 left, 1 right, 2 left, 2 right, 3 left, 3 right.) B.) 4 rounds 15 bench dips( Or Matadors) 3x shuttle run <-> 100 Single Unders Perform RX: A.) Back Squats  – 5×3 w/ pause 1st rep Finish heavier than MON. B.) 4 rounds 15 strict...Read More