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

  Function: A.) 10 min. EMOM 3 KB Snatches (L/R) B.) For Time: with a partner accumulate: – 50 Pull-ups – 50 Cal Bike – 50 DB Snatch – 50 Cal Bike – 50 Burpees – 50 Cal Bike   Perform / Rx A.) 10 min. EMOM Position 1 Snatch 2 reps @ 65% try to...Read More

Function: A.) Back Squats – 4×5 (add weight) – In between sets * 1 arm hang from pull up bar   20 seconds (L/R) B.) 5 rounds 12 cal row 9 DB Push Press 6 Pull-ups Perform/RX A.) Back Squats – 4×5 (add weight) – In between sets * 1 arm hang from pull up bar 20...Read More

  Function:   A.) 6 min. EMOM 1 – Double KB – Swing + Clean + Press    B.) For time: 10 Double DB/KB CJ (45/25) 2 pull-up/Ring Row 2 Dips 8 Double DB/KB CJ 4 PU/RR 4 Dips 6 Double DB/kb CJ 6 PU/RR 6 Dips 4 Double DB/KB CJ 8 PU/RR 8 Dips 2 Double DB/kb CJ...Read More

ALL Levels: A.) Super Set Bench Press 5×5 Bent over row 5×5 *perform 1 set of each before resting or……. A.) Make Up Lift   Function: B). 5 rounds 400 m run/row/bike 7 DB/KB Thrusters Rest 2 Min Perform/RX: B). 5 rounds for time: 400 m run/row/bike 7 Thrusters (95/65) Rest 2 min Compete: B). 5...Read More

Function: A.) 8 min. EMOM 2 – Double KB Clean and Press (double – 1.5 / 1) B.) Part 1 – (0:00 – 6:00) 6 Minute row for Meters PART 2 – (6:01 – 14:00) 8 Minute AMRAP 60 Single unders 15 Pull-ups or Ring rows 60 Single unders 15 K2E or Sit-ups Part 3 – (14:01 – 20:00) 6...Read More