Function: A) 5 rounds A) 5 Double KB Clean & Press(35/26) 1 Double KB Front Squat 2 mins rest between sets B.) 10-8-6 Double KB Clean to Thruster Pull-ups Push-ups C.) EMOM – 6 min. 1st – 10 KB or DB press (35/26) 2nd – 8 burpees Perform: A) Clean and Jerk (full) 4×1 @...Read More
All Levels: A.) Rope Climbs Function: B.) 20 min AMRAP 10 Cal Row 10 Pull-ups 10 Sit-ups 10 Push-ups Performance: B.) 20 min AMRAP 10 Cal Row 10 Pull-ups 10 Sit-ups 10 Push-ups ***Challenge yourself on the pull-ups and push-ups. Make them more difficult than you would normally scale. *** Coaches can point out this...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.) Jump ropes / DU’s 30 sec. on 30 sec. off – 10 min. 20 singles B.) 4 rounds: 1 min Assault Bike 1 min KB Swings 1 min Burpees 1 min Squat Jumps 1 min rest 10 sec transition between stations Pick any station to start, resting station is always last each round Perform:...Read More
Pull Up challenge starts today. Talk to a coach for details! Fitness: A.) Back Squats – 4×5 @75% B.) 7 min AMRAP 2 1-arm KB OHS 2 Push-ups 4 1-arm KB OHS 4 Push-ups 6 1-arm KB OHS 6 Push-ups and so on… Performance: A.) Back Squats – 4×5 @75% B.) 7 min AMRAP 2...Read More
Fitness: A.) HSPU progressions HS Walk Practice B.) 3 rounds – 3 min AMRAP 5 pull-ups 10 push-ups 15 Air Squats Rest 1 min between AMRAPs Perform: A.) HSPU progressions HS Walk Practice B.) 3 rounds – 3 min AMRAP 5 pull-ups 10 push-ups 15 Air Squats Rest 1 min between AMRAPs Compete!: A.) Rope...Read More
Fitness: A.) Double KB – Front squats 5×5 (1.5/1) B.) 6 rounds – 3 min per round (alternate) 1st – 2 lap Run then 20 DB snatch 2nd – 300m Row then 50 DU Perform: A.) Front Squats 5×3 B.) 6 rounds – 3 min per round (alternate) 1st – 400m Run then 20 DB...Read More