All Levels: A.) BS / FS Heavy Single Function: B.) For time: 20 cal row 25 Wallball (20/14) 20 Sit-ups 25 Double KB DL 20 Burpee Box step Overs (24/20) 25 Double KB DL 20 Sit-ups 25 Wallball (20/14) 20 cal row Perform/RX (Compete): B.) For time: 20 cal row(30) 25 Wallball (20/14) (30) 20...Read More
Function: A) Double KB OHS 7×2 B.) 10 min AMRAP 1 KB Snatch + 1 OHS Run to grass and back 2 KB Snatch + 2 OHS Run to grass and back 3 KB Snatch + 3 OHS and so on… *alternate arms each round Perform/RX: A.) OHS 7×2 * From Squat Rack B.) 10...Read More
Function: A.) Double KB strict press 5×8 Finish…… 1x ME push ups B.) 20 min AMRAP 6 Pull-ups 6 Dips 6 DB Push press 6 KB Swings Perform/RX: A.) Strict Press 5×8 Finish…… 1x ME push ups B.) “Nate” or 20 min AMRAP 6 Pull-ups 6 Dips 6 Push press (115/75) 6 American KB Swings...Read More
Function: A.) Bent Over Row 5×8 *HEAVY BB Supine grip Single Leg RDL’s 5×5 * Barbell Supine Grip B.) With a partner accumulate 100 Wallball Sit-ups 100 Double KB Push Press (1.5/1) Perform/RX: A.) Bent Over Row 5×8 *HEAVY BB Supine grip Single Leg RDL’s 5×5 * Barbell Supine Grip B.) With a partner accumulate...Read More
All Levels: A.) Back Squat w/ Pause 5x3reps *Pause on all reps for 3 seconds’ *In between Sets 3 strict Chin Ups Function: B.) 3 rounds 20 ring rows 20 dips 20 air squats Perform/RX: B.) 3 rounds 20 pull ups 20 dips 20 pistols Compete: B.) 3 rounds 30 C2B 30 dips 30 pistols Results to...Read More
Function: A.) Bent Over Row 6×10 Single Leg RDL’s 6×5 B.) 21-15-9 Dbl KB Swings Dbl KB Fronts Squats Step ups (24/20) Perform/RX: A.) Bent Over Row 6×10 Single Leg RDL’s 6×5 B.) 21-15-9 Squat Cleans (115/75) Box Jumps (24/20) Compete: A.) Bent Over Row 6×10 Single Leg RDL’s 6×5 B.) 21-15-9 Squat Cleans (135/95)...Read More
No Classes tomorrow! MN open at CFP Saturday and Sunday! Info: MN Open Olympic Lifting Function: A.) Double KB OHS 4×3 B.) For time: 21 1-arm KB OHS 21 Box overs (24″/20″) 21 pull-ups For time: 21 cal row 21 KB Snatch 21 Burpees Perform/RX: A.) OHS 4×3 * From Squat Rack B.) For time: 21...Read More
Function: A.) Double KB strict press 4×10 Finish…… 1x ME push ups *try to beat last week B.) 3 rounds 15 leg raises (hanging or lying) 100 single unders Bear Crawl <-> Perform/RX: A.) Strict Press 4×10 Finish…… 1x ME push ups *try to beat last week B.) 3 rounds 15 T2B 60 Dubs HS...Read More
Function: A.) DB Floor Press 4×10 Finish…… 1x ME push ups B.) 4 rounds 10 HR Push-ups 15 ring rows 20 Sit-ups 25 Air Squats RX/Perform: A.) Floor Press 4×10 Finish…… 1x ME push ups B.) 4 rounds 10 HSPU 15 ring rows 20 Sit-ups 25 Air Squats Compete: A.) Floor Press / Incline Bench...Read More
Function: A.) 6 min. EMOM KB 1 arm swing, Clean, Snatch 2x(L,R) B.) 3 rounds, 3 min per round 1st 2 min: AMRAP 5 KB snatch 5 step ups (24/20) 3rd min: max distance KB farmer carry (1.5/1) *rest 2 min between rounds *alternate arms every 5 reps on KB snatch* RX/Perform: A.) 6 min....Read More
