Function: A.) EMOM – 12 min. Double KB Thruster x3   gradually add weight B.) 3 rounds 800 m row 20 KB Snatch (10L/10R) Perform/RX: A). EMOM – 12 min. Squat Clean Thruster x3 gradually add weight B.) 3 rounds 800 m run 10 Snatch (135/95) Compete: A). EMOM – 12 min. Squat Clean Thruster x3 Establish what...Read More

Function: 4 rounds A1) Sprint to grass and back A2) Dumbell Snatch x6 (3L/R) *Rest 1 min. DB should be heavy as possible. Do not sacrifice form B.) For time: 10 Ring Rows and 10 Push-ups 40 KB DL 10 Ring Rows and 10 Push-ups 30 Goblet Squats 10 Ring Rows and 10 Push-ups 20...Read More

Function: A.) Z PRESS – 4×5 reps 4×5 Single Arm KB Row B.) 20 min AMRAP w/a partner you go, I go 10 Cal Bike 5 Burpees 10 Lunges ***partner does 1 round, then switch*** Perform/RX: A.) Z PRESS – 4×5 reps 4×5 Single Arm KB Row * superset B.) 20 min AMRAP w/a partner...Read More

Function: A.) EMOM – 8 min. Odd KB Snatch – 3 (L/R) Even Pistol – 3 (L/R) B.) 15 min AMRAP 20 Wallball (20/14) 100 single unders 250 m row Perform/RX: A.) EMOM – 8 Min. Odd – Snatch 1 rep * no miss, gradually add Even – Pistol – 3 (L/R) B.) 15 min...Read More

Function/Perform/RX: A.) Deadlift 4×5   *In between C2B Pull Ups 4×3   B.) 3 rounds 25 Air Squats 25 Pull-ups 25 Push-ups Compete: A.) Deadlift 4×5 *In between Weighted Pull ups  4×3 B.) 4 rounds 25 Air Squats 25 C2B 25 Push-upsRead More

All Levels: A.) Make up Lift Function: B.) 3 min AMRAP Max reps dbl KB Thrusters rest 1 min 3 min AMRAP Max reps dbl KB front squat (same weight) rest 1 min 3 min AMRAP Max reps dbl KB Deadlift (same weight) rest 1 min 3 min AMRAP Burpees Perform/RX/Compete: B.) 3 min AMRAP...Read More

All Levels!: 3 workouts to perform with a partner Perform in any order, rest as needed between For time: Flip tire <-> in parking lot ***flip together or take turns For time: 60 cal bike 60 burpees ***1 person working at a time For time: 400 m sandbag run 100 wallballs ***run together, 1 person...Read More

All Levels: A.) Super Set Floor Press 5×10 Single arm Bent over Rows 5×8 (L/R) DB or KB (55/35) Function: B.) 5 min AMRAP 5 DL (185/125) 5 HR Push-ups rest 3 min 5 min AMRAP 5 DB Thrusters (30/20) 5 Burpees Perform/RX: B.) 5 min AMRAP 5 DL (225/155) 5 HSPU rest 3 min...Read More

Function: A.) Skill Work – Rope Climbs B.) 15 min AMRAP 15 wallball (20/14) 50 Single Unders Pinch grip plate carry (35/25) each hand Perform/RX: A.) Skill Work – Rope Climbs B.) 15 min AMRAP 15 wallball (20/14) 30 Dubs Pinch grip plate carry (45/25) each hand Compete: A.) EMOM – 5 min. – 1...Read More

Function: A.) Double KB OHS 5×3 B.) 5 Rounds 5 KB OHS (alt. arms each round) 5 ring rows 5 push-ups 20 Air Squats Perform/RX: A.) Overhead Squats 5×3 *from ground B.) 5 Rounds 5 OHS (135/95) 3 Bar MU or 5 C2B and 5 dips 10 Pistols Compete: A.) Overhead Squats 5×3 *from ground...Read More