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

  Function: A.) Double KB Deadlift 4×10 (2/1.5) 4×3 Strict Pull ups B.) 21-15-9 DB Thrusters Cal Row Perform/RX: A.) Double KB Deadlift 4×10 (2/1.5) 4×3 Strict Pull ups *Always go for strict C2B B.) 21-15-9 Thrusters (95/65) Cal Row Compete: A.) Double KB Deadlift 4×10 (2/1.5) 4×3 Strict Pull ups *Always go for strict C2B B.)...Read More

  Function: Snatch test: A.) KB Snatch/1 arm swings 5 min. AMRAP for reps. B.) 3 rounds 25 KB russian swings Run to grass and back C.) 3×1 min plank Perform/RX/Compete: A.) Max Snatch * 3 miss rule B.) “Isabel” For time: 30 Snatches (135/95) or “Heavy Isabel” For time: 30 Snatches (165/115) C.) 3×1...Read More

    All Levels: A.) Max Height Box Jump  3 misses and your done B.) “Helen” 3 rounds 400 m run 21 American KB Swings (1.5/1) (Function Russian Swings) 12 Pull-ups  Read More

Function: A.) Turkish Get up 4×1(L/R) B.) 10 min AMRAP 5 KB Snatch (each arm) 15 Sit-ups 15 Wallball Perform/RX: A.) Snatch Balance 4×1 B.) 10 min AMRAP 5 Power snatch (115/75) 15 T2B 15 Wallball (20/14) Compete: A.) Snatch Balance 4×1 B.) 10 min AMRAP 5 Power snatch (145/95) 15 T2B 15 Wallball (25/16)...Read More

Function: A.) DB KB Front Squats 4×2 * 3 strict C2B Pull ups between sets B.) 5 min AMRAP 1 Dbl KB Front Squat 1 burpee 2 Dbl KB Front Squat 2 burpee 3 Dbl KB Front Squat 3 burpee and so on… rest 5 min. and repeat with DL instead of Front Squat Perform/RX: A.)...Read More

Function: A.) Double KB Clean and Press 4×1 B.) For time: 30 ring rows 500 m row 30 Dips 500 m row 30 DB/KB Snatch 500 m row 30 Push-ups 500 m row Perform/RX: A.) Clean and Jerk 4×1 @ 80-85% B.) For time: 30 Pull-ups 500 m row 30 Dips 500 m row 30...Read More

All levels: A.) DB KB press / Strict Press (front rack) 5×3 or…… Make up Lift B.) 12 min AMRAP 10 Push Press 10 KB Push Press/ (135/95)(155/115) HS Walk -> /or Bear Crawl <-> 2X HS Walk <-> Results to BTWB.  Read More

Function: A.) DB KB Front Squats 5×5 * 3 strict C2B Pull ups between sets B.) 4 rounds 10 Pull-ups 14 DB Snatch (45/30) 21 Cal Row Perform/RX: A.) Front Squats 5×2 * 3 strict C2B Pull ups between sets B.) 4 rounds 3 Muscle Ups or 10 C2B 14 DB Snatch (55/35) 21 Cal...Read More

Function: A.) 8 min. EMOM 1 arm KB swing +clean +Front Squat 1 (L/R) B.) 3 rounds 20 KB swings (1.5,1) Run to grass and back 2x Perform/RX A.) 8 min. EMOM Pos 2 Hang Snatch + OHS 2 reps @ 65-70% B.) “SQT” Games Teens Event 3 rounds 10 snatch (75/55) Run to grass...Read More