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
Function: A.) DB – KB Press 5×5 *in between sets Pistol Work. B.) For time: 150 wallballs (20/14) Every 2 min do 50 single unders including start Perform/RX: A.) Strict Press (Front Rack) 5×5 *No missed Reps *in between sets Pistol Work. B.) For time: 150 wallballs (20/14) Every 2 min do 30 DU including...Read More
Function: A.) 14 minute EMOM Odd – Double KB Press Even – 5 Russian Power swings. (go for height, no miss) B.) 13 min AMRAP 10 DL (185/125) 10 Push-ups Perform/RX: A.) 14 minute EMOM Odd – 5 BNSP (no miss) Even – 5 box jump (go for height, no miss) B.) 13 min AMRAP 10 DL...Read More
You may not know Ariel yet, but you already want to be her when you grow up. And I’m sure her kids do too. She’s a role model on all fronts. The level of happy that this woman exudes is inspiring and uplifting. Oh, and she’s a complete superwoman, (with unicorn powers). What do you do...Read More
Function: A.) 10 min. EMOM 2 – KB Clean and Press (double – 1.5 / 1) B.) 4 rounds 3 min per round 2 min rest 400 m run Max reps KB clean Front squat thruster(double 35/26) Perform/RX: A.) 10 min. EMOM 2 – power clean + clean and jerk @65% B.) 4 rounds 3 min per round...Read More
One class Saturday July 4th! 9am! Function: A.) 6 min EMOM 4 1 arm KB swing (2L/2R) (1.5/1) B.) 10 min AMRAP 8 DB/KB Snatch (4L/4R) 8 Burpees Perform/RX: A.) 6 min EMOM Snatch x2 @ 65% or less B.) 10 min AMRAP 4 Power Snatch (115/75) 8 Bar Facing Burpees Compete: A.) 6 min...Read More
ALL Levels: A.) Super Set Bench Press 5×5 Bent over row 5×5 *perform 1 set of each before resting or……. A.) Make Up Lift Function: B). 5 rounds 400 m run/row/bike 7 DB/KB Thrusters Rest 2 Min Perform/RX: B). 5 rounds for time: 400 m run/row/bike 7 Thrusters (95/65) Rest 2 min Compete: B). 5...Read More
Function: A.) 8 min. EMOM 2 – Double KB Clean and Press (double – 1.5 / 1) B.) Part 1 – (0:00 – 6:00) 6 Minute row for Meters PART 2 – (6:01 – 14:00) 8 Minute AMRAP 60 Single unders 15 Pull-ups or Ring rows 60 Single unders 15 K2E or Sit-ups Part 3 – (14:01 – 20:00) 6...Read More
Function: A.) Double KB – Front Squats – 5×3 – In between sets 3-5 strict pullups B.) 5 rounds 400 m run 15 Double KB Front rack squats.(35/26) Perform/RX: A.) Front Squats w/ pause 1st rep – 5×3 – In between sets 3-5 strict pullups B.) “Nancy” 5 rounds 400 m run 15 OHS (95/65)...Read More
