Function: A) Dead Lifts – 7×3 @ 85% – 7×3 @ 85% B.) For time: 20 Cal Row then… 12-9-6 Double KB Push Press Strict Pull-ups then… 20 Cal Row Perform: A) Dead Lifts – 7×3 @ 85% – 7×3 @ 85% B.) For time: 20 Cal Row then… 12-9-6 STO (135/95) C2B then… 20...Read More
Function: A) Back Squats 7×3 @ 85% B.) 4 rounds 3 min round, 2 min rest 20 DB Snatch (25/15) (alt. arms) 20 Sit-ups Max reps burpees Perform: A) Back Squats 7×3 @ 85% B.) 4 rounds 3 min round, 2 min rest 20 DB Snatch (45/25) (alt. arms) 20 Sit-ups Max reps burpees Compete:...Read More
Function: A.) Make up lift B.) 15-12-9-9-12-15 Wallballs Dips <-> 2x shuttle run after each round Perform: A1) Back Squats Work up to heavy 2 rep Pause on 1st rep for 3sec. or…. Make up lift B.) 15-12-9-9-12-15 Wallballs (20/14) Dips <-> 2x shuttle run after each round Compete: A1) Clean pulls – try to...Read More
Function: A.) Kettle bells EMOM 6 min. 3 x 3 KB swings + 1 snatch 3L/3R B.) For time: 5-4-3-2-1 KB Snatch (each arm) 10-8-6-4-2 HSPU or DB/KB Push press 20 Air Squats after each round Perform: A.) Snatch – 6×1 @ 80% B.) For time: 5-4-3-2-1 Power Snatch (135/95) 10-8-6-4-2 HSPU or DB/KB Push...Read More
Function: A) KB Front Squats 5×5 @ 1.5/1 pause 1st rep – 3 sec. B.) 4 Rounds 8 Double KB Front Squats 12 KB Swings (1.5/1) 16 Step-ups Perform: A) Front Squats 5×2 @ 80% pause 1st rep – 3 sec. B.) 4 Rounds 8 Front Squat (135/95) 12 Am Swings (1.5/1) 16 Lateral PVC...Read More
Function: A.) EMOM – 6 min 1st – 40 Jump ropes 5 burpees 2nd – 30 second plank B.) For time: with a partner 80 KB Thruster 80 Cal Row 160 Single Unders (each) 80 Pull-ups Perform: A.) EMOM – 6min 1st – 30 DU’s and 5 burpees 2nd – 30 second plank B.) For time:...Read More
Function: A.) Dead Lifts 5×3 @ 80% B.) For time: 2k row Every 90 sec perform 5 deadlifts At 55-65% Perform: A.) Dead Lifts 5×3 @ 80% B.) For time: 2k row Every 90 sec perform 2 squat clean and jerks At 65-75% of max Compete: A1) C and J – 6×1 @ 75% A2)...Read More
Function: A.) Back Squats 5×3 @ 80% B.) 7 min AMRAP 5 One arm KB OHS(switch arms each round) 5 Pull-ups Perform: A.) Back Squats 5×3 @ 80% B.) 7 min AMRAP 5 OHS (95/65) 5 Pull-ups(Chest to bar if you got em) Compete: A1) Snatch – 6×1 @ 80% A2) Back Squats 5×3 @...Read More
Function: A) Make up lift B.) 25 min AMRAP 7 Pull-ups 7 KB Thrusters 7 Sit-ups Train: A) Back Squats build to heavy 3 rep no misses or….. Make up lift B.) 25 min AMRAP 7 C2B 7 Thrusters (115/75) 7 T2B Compete: A1) Snatch Pulls 4×2 @ 90% – 100% A2) Back Squats Heavy...Read More
