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.) Turkish Get up 4×2 Inbetween sets 10 Split Squats (5L/5R) (light weight) B.) For time: Run 800 m then… 3 rounds KB Front Rack Lunge <-> 30 Sit-ups then… 800 m run Perform/RX: A.) Snatch Balance 4×2 In between sets 10 Split Squats (5L/5R) B.) For time: Run 800 m then… 3 rounds...Read More

Friends and Family Day!   All Levels: A.) Back Squat 5×3  *add 5-10 lb. from previous weeks Function: B.) 5 rounds Sled Pull <-> in parking lot (70/35) 50 Single unders 10 Burpee Rest as needed between rounds Perform/RX: B.) 5 rounds Sled Pull <-> in parking lot (90/45) 30 Dubs 10 Burpee Rest as...Read More

Function: A.) DB KB – Clean and Press 5×3 Double bells or 3 reps each arm. B.) 3 rounds 15 DL (185/125) 15 Dips 15 Step ups (24/20) 15 KB Thrusters Perform/RX A.) Clean and Jerk 6×1 B.) 3 rounds 15 DL (185/125) 15 Dips 15 Box Jumps (24/20) 15 KB Thrusters (1/.75) Compete: A.)...Read More

Function: A.) KB Snatch 4×2 (L/R) B.) 8 rounds 10 KB Snatch (5L/5R)(10 Swings Sub) 15 Air Squats 10 Cal Row Perform/RX: A.) Snatch 4×2 B.) 8 rounds 2 Heavy Squat Snatch 6 Pistols 10 Cal Row Compete: A.) Snatch 4×2 B.) 8 rounds 2 Squat Snatch (185/125) 6 Pistols 10 Cal Ski Results to...Read More

Function: A.) DB KB Front Squats 7×3 w/ pause 1st rep * 3 strict C2B Pull ups between B.) 9-8-7-6-5-4-3-2-1 HSPU or KB Push Press Double KB Front Squat Double KB Deadlift Perform/RX A.) Front Squats 7×3 w/ pause 1st rep * 3 strict C2B Pull ups between sets Or….. Make Up Lift B.) 9-8-7-6-5-4-3-2-1...Read More

Function: Turkish Get up 5×2 L/R B.) 3 rounds 30 steps ups 7 Double KB Clean and push press Perform/RX: A.) Snatch Balance 5×3 * gradually add *end goal is to do more than your 1 rep max snatch B.) “Double Hanger” Games Masters Event 3 rounds 70 Dubs 7 Hang power CJ (135/95) Compete:...Read More

Function: A.) Double DB/KB press 5×5 *In between sets 10 pistols B.) 15 min AMRAP 15 Wallballs (20/14) 15 Cal Row 15 Burpees Perform/RX A.) Strict Press (front rack) 5×5 *In between sets 10 pistols B.) 15 min AMRAP 15 Wallballs (20/14) 15 Cal Row 15 Burpees Compete: A.) Strict Press (front rack) 5×5 *In...Read More

Function: A.) BackSquats 7×5 B.) For time: 400 m run 45 KB DL 400 m run 30 Goblet Squat 400 m run 15 Dbl KB Front Squat Perform/RX: A.) BackSquats 7×5 B.) For time: 400 m run 45 Back Squats (95/65) 400 m run 30 Front Squats (95/65) 400 m run 15 OHS (95/65) Compete:...Read More

Function: A.) 8 min. EMOM Double KB swing + db KB Clean +db KB Front Squat + db KB Press B.) For total calories: 1 min bike 1 min ski 1 min row 3 sets of each Complete in any order and rest as needed Perform/RX: A.) 8 min. EMOM Deadlift + Clean + FS...Read More