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.) Turkish Get-ups – 5x1L/1R Inbetween sets Strict MU progresssions – 2-3 progressions / MU’s B.) 4 rounds 300 m row Lunge walk <-> (carry KBs) 10 Deadlift (185/125) Perform RX: A.) Front Squats – 5×3 w/pause 1st rep 3 sec. Inbetween sets – 2-3 progressions / MU’s Strict MU progression – false grip...Read More

Kettlebell/Function A.) 8min. EMOM odd – KB Press 5/5 even – 20 Russian Swing (press wt bell) B.) 8 min AMRAP 10 KB/DB Thrusters 50 Single Unders RX/Compete A.) 8min. EMOM odd – Strict Press x10 even – RDL’s x 10 (light) B.) 8 min AMRAP 10 Thrusters (95/65) 30 DU -Results to comments.    Read More

Kettlebell: A.) Kettlebells EMOM – 8 min. 3×3 KB swing+clean+Press (3L/3R) B.) 20 min AMRAP 5 Heavy Russian KB Swings 10 Sit-ups 15 Wallballs Perform: A.) Clean and Jerk 7×1 @ 80% B.) Open Workout 11.5 20 min AMRAP 5 Power Cleans (145/100) 10 T2B 15 Wallballs (20/14#) (10/9ft) Compete: A) Heavy Thruster take 20...Read More

Function: A) Deadlifts – 5×5 @ 80% B.) 7 min AMRAP 7 DL (185/125) 11 Pull-ups 15 Wallball (20/14) Train: A) Deadlifts – 5×5 @ 80% B.) 7 min AMRAP 7 DL (205/145) 11 Pull-ups 15 Wallball (20/14) Compete: A1) Clean and Jerk – 5×1 @ 80% A2) Deadlifts – 5×5 @ 80% B.) 7...Read More

    Function: A.) Make up lift B.) 16-12-10-6-4 Kettlebell Cleans (35/26) single arm cleans split reps 4-6-10-12-16 Ring Rows Perform: A.) Clean and Jerk work up to heavy 1 rep – No misses or – make up lift B.) 15-12-9-6-3 Power Cleans (135/95) 3-6-9-12-15 Pull-ups Compete: A.) Clean and Jerk Work up to heavy...Read More

Fitness: A.)Kettlebell – 5×5 Double bell squats (44/35) B.) 21-15-9 Calorie Row Ball Slams Bear Crawl <-> after each round Perform: A.) Front Squats – 4×3 @75% B.) 21-15-9 Calorie Row Ball Slams Bear Crawl <-> after each round Compete: A1) Front Squat – 4×3 @ 75% pause on your 1st rep 1 min. breaks...Read More

Fitness: A) with KB or DB 4 RDS – 3 R/L OF CHAIN OF MOVEMENTS – SWING, CLEAN, SQUAT, PRESS, SNATCH, SWITCH HANDS AND REPEAT B.) 4 rounds 7 Double DB Hang Snatch or Double KB snatch 35/26 7 Wallball (20/14) 7 Burpees Perform: A) Snatch – 2×1 @ 85% Warm up – 3,3,2,2,1,1, B.)...Read More

Fitness: A.)Strict press 8×7 @ 65% or less B.) 20 min AMRAP 10 DB Snatch 10 DB or KB lunges 10 Sit-ups Perform: A.)  Strict press 8×10 @65% or less B.) 20 min AMRAP 10 DB Snatch 10 DB or KB lunges 10 T2B Compete: A.)  Strict press 10×10 @65% or less B.) 20 min...Read More

6:00 PM KB CLASS A. 5 RDS – TGU L/R – 10 R/L 1-H SWING B. 5 RDS – 8 DBL KB BENT OVER ROWS – 5 DBL KB FRONT SQUATSRead More