Fitness: A.) Superset 5×5 Bench Press 5×5 Bent over Row B.) For time: 15 Double KB Thruster(35/26) 15 Dips 15 Cal Row 12 KB Thruster 12 Dips 12 Cal Row 9 KB Thruster 9 Dips 9 Cal Row Performance: A.) Superset 5×5 Bench Press 5×5 Bent over Row B.) For time: 15 Thruster(95/65) 15 Dips...Read More
All levels part A.) Make up lift!! Fitness: B.) 12-9-6 Double KB Front squat( or goblet heavy!!) 500 m Row after each set Perform: B.) 12-9-6 Front Squats (165/95) 500 m Row after each set Compete: A.) Make up lift Suggested extra Lift: Front Squats 5×3 B.) 12-9-6 Front Squats (225/155) 500 m Row after each set...Read More
Halloween Costumes every class! Prize for best costume every class! Fitness: A.) KB Snatch + OHS 4×1 (1L/1R) B.) EMOM – 10 min 8 Burpees 5 KB Swing (heavy) Perform: A.) snatch Complex 2 Snatch DL + Full Snatch 4×1 B.) EMOM – 10 min 10 Burpees 1 Snatch ***Score is total weight lifted Pick...Read More
Fitness: A.) Single KB clean + FS + push press 4×2 (2L/2R) B.) 12 min AMRAP w/partner You go, I go, 1 Cal Bike 1 Cal Bike 2 Cal Bike 2 Cal Bike 3 Cal Bike 3 Cal Bike and so on… Perform: A.) Clean and Jerk – 4×1 @ 85% B.) 12 min AMRAP...Read More
Fitness: A.) Back Squats – 10×7 B.) For time: 30 Double KB Swing(35/26) 400 m run 30 Pull-ups 50 Step-ups 20 Ball Slams Perform: A.) Back Squats – 10×10 B.) For time: 30 Power Cleans (135/95) 800 m run 30 C2B 50 Box Jump (24/20) 2X Burpee Broad Jump <–> Compete: A1.) Clean and Jerk...Read More
All Levels A.) Make up lift. Fitness: B.) Interval Fran 21-15-9 DB/KB Thruster Pull-ups Rest 1 minute after each round Perform: B.) Interval Fran Thrusters (95/65) Pull-ups Rest 1 minute after each round Compete: B.) Team Series Event 2 30-20-10 Thrusters (95/65) C2B -Results to comments! Read More
Fitness: A.) Single KB – FS + push press 4×2 (2L/2R) B.) 3 rounds 500 m row 21 KB swings (1.5/1) 400 m run Perform: A.) Clean and Jerk – 4×1 @ 80% B.) 3 rounds 500 m row 21 KB swings (1.5/1) 400 m run Compete: A.) Clean and Jerk – 4×1 @ 80%...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