A unicorn that listens to 90’s Gangsta Rap? Nah… Well maybe. But honestly, Dom’s just a normal dude doing awesome things everyday. His positive outlook and clear vision for self-improvement are inspiring. If you’re still not convinced that he’s got all the awesomeness of an actual unicorn just take a look at the average status...Read More
Function: 4 rounds A1) Sprint to grass and back A2) Dumbell Snatch x6 (3L/R) *Rest 1 min. DB should be heavy as possible. Do not sacrifice form B.) For time: 10 Ring Rows and 10 Push-ups 40 KB DL 10 Ring Rows and 10 Push-ups 30 Goblet Squats 10 Ring Rows and 10 Push-ups 20...Read More
Function: A.) 4×3 Double KB OHS B.) For time: 1500 m row 15 Heavy Russian Swings(2×53/2×44) 1000 m row 10 Heavy Russian Swings 500 m row 5 Heavy Russian Swings Perform/RX: A.) 4×3 Overhead Squat *from the floor B.) For time: 1500 m row 15 power snatch (115/75) 1000 m row 10 power snatch (115/75)...Read More
Function: A.) EMOM – 8 min. Odd KB Snatch – 3 (L/R) Even Pistol – 3 (L/R) B.) 15 min AMRAP 20 Wallball (20/14) 100 single unders 250 m row Perform/RX: A.) EMOM – 8 Min. Odd – Snatch 1 rep * no miss, gradually add Even – Pistol – 3 (L/R) B.) 15 min...Read More
All Levels: A.) Make up Lift Function: B.) 3 min AMRAP Max reps dbl KB Thrusters rest 1 min 3 min AMRAP Max reps dbl KB front squat (same weight) rest 1 min 3 min AMRAP Max reps dbl KB Deadlift (same weight) rest 1 min 3 min AMRAP Burpees Perform/RX/Compete: B.) 3 min AMRAP...Read More
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
All Levels: A.) Super Set Floor Press 5×10 Single arm Bent over Rows 5×8 (L/R) DB or KB (55/35) Function: B.) 5 min AMRAP 5 DL (185/125) 5 HR Push-ups rest 3 min 5 min AMRAP 5 DB Thrusters (30/20) 5 Burpees Perform/RX: B.) 5 min AMRAP 5 DL (225/155) 5 HSPU rest 3 min...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
