Function: A.) 6 min. EMOM Double KB swing + Clean + Press L/R Heavy (1.5 / 1) * can do single arm variation as well B.) 5 rounds 3 min round, 1 min rest 4 KB Swings(2,1.5) 4 Burpee 4 Air Squats Perform/RX A.) 6 min. EMOM Deadlift + CandJerk @ 65-70% weight B.) 5...Read More
Function: A.) DB KB Front Squats 5×5 w/ pause 1st rep * 3 strict C2B Pull ups between B.) For time: 24-16-8 Weighted sit-ups Lunges w/plate OH Perform/RX: A.) Front Squats 5×3 w/ pause 1st rep * 3 strict C2B Pull ups between B.) For time: 24-16-8 T2B Lunges w/plate OH Compete: A.) Front Squats...Read More
Function: A.) 6 min. EMOM 1 arm KB swing + Snatch (or High Pull) 2 (L/R) B.) 4 rounds 1 min each station, 1 min rest at end DB/KB Snatch/KB Clean Cal Bike HR Push-ups Shuttle Sprints <-> Perform/RX: A.) 6 min. EMOM Pos 2 Hang Snatch 2 reps @ 65-70% (5 lbs heavier than...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.) Back Squats – 6×5 (add weight) – In between sets 3 wieghted pull-ups B.) 3 rounds 5 DL (185/125) 15 ring rows 400 m row Perform/RX: A.) Back Squats – 6×5 (add weight) – In between sets 3 Bar MU’s/Bar Muscle Prac. B.) 3 rounds 5 DL (225/145) 15 Pull-ups 400 m...Read More
Function: A.) 10 minute EMOM Odd – Double KB Press Even – 5 box jump B.) 12 min AMRAP 400 m row 20 Wallball (20/14) 60 single unders/1 lap run Perform/RX: A.) 10 minute EMOM Odd – 5 BNSP (no miss) Even – 5 box jump B.) 12 min AMRAP 400 m row 20 Wallball...Read More
Malachi is the definition of a gentle giant. Arguably the friendliest person you’ll find that can back squat 400+ lbs. on the regular. (His 1RM is 455#). Chew on that. And you can learn a few moves if you observe him in his natural habitat, (on Hip Hop Friday); but whatever you do, don’t take his favorite...Read More
Test week. Funtion: A.) Max Double KB OHS B.) For time: 100 burpees Perform/RX A.) Max OHS B.) For time: 100 burpees Compete: A.) Max OHS B.) For time: 100 bar tap burpees Read More
Well, I feel like this photo speaks volumes pertaining to this (super)woman but read on and be mesmerized by the way she makes juggling a family, career, continuing education, and everyday life look like rainbows and unicorns. Ladies and gentlemen… I give you Melissa Kirby. What do you do for a living? I am the Business...Read More
