Earn your cheat days in the gym. We’ve all heard this and it’s a cushy little thought process. And as long as our two feet hit the gym floor everyday it allows us to very easily justify “the cheat”. This is a mentality that I am guilty of adopting. But it wasn’t until I took...Read More
All Levels: A.) Fran 21-15-9 Thrusters (KBs or 95/65) Pull ups 5 min rests 5k Run 5 min rest Fran 21-15-9 Thrusters (KBs or 95/65) Pull ups. -Results to comments! Read More
KB Function A.) KB Front Squats 5×5 In between sets 5 strict pull-ups. Add wt if needed. B.) “My Pet Pood” w/a partner complete 4 rounds 1 lap run(250 Row) 20 burpees 40 Sit-ups 1 partner must hold a KB at all times (1.5/1) Perform/RX: A.) KB/DB Front Squats 5×5 In between sets 5 strict pull-ups....Read More
Kettlebell/Function: A.) KB Snatch 5×5 (L/R) B.) 5 rounds 10 Double KB swings. Or Heavy single bell. 10 Hand Release Push-ups 15 Step ups (24/20) RX/Perform: A.) Power Snatch 3×2, 2×1, @75% or less B.) 5 rounds 5 Deadlifts, Heavy 10 Dips 15 Box Jumps (24/20) Compete: A.) Power Snatch 3×2, 2×1, @75% or less...Read More
Kettlebell/Function A.)Double KB Front Squats 5×5 B.) For time: 40 Cal Row 30 Push-ups 40 Lunges 30 Burpees 40 Sit-ups Perform/RX A.) Front Squats 5×2 @ 80% B.) For time: 40 Cal Row 30 HSPU (30 push Press 115/76) 40 Pistols 30 Burpees 40 Sit-ups Compete: A.) Front Squats 5×2 @ 80% B.) For time:...Read More
Friday Night Lights at 6:30pm. No Classes. All Levels: A.) Back Squats 4×2 @ 80% pause 1st rep B.) For time: Row 800 m then… 5 rounds 12 wallball 12 KB Swing (1.5/1) then… 800 m row Compete: Row 800 m then… 5 rounds 15 wallball 15 KB Swing (2/1.5) then… 800 m row...Read More
KB/Function: A.) 15 min. skill practice TGU B.) 15 min AMRAP 1 lap run(250 Row) 10 K2E 50 singles 5 Deadlifts (185/115) Perform/RX A.) 15 min. skill practice B.) 15 min AMRAP 1 lap run 10 T2B 20 DU 5 Squat cleans (135/95) Compete: A.) 15 min. skill practice B.) 15 min AMRAP 1 lap run...Read More
KB Function: KB/DB Snatch 5x5R/5L Work on form. B.) 5 rounds Bear Crawl <-> 10 Pull-ups 20 KB Swings (1.5,1) Perform RX A.) POS1 Hang snatch 7×1 @ 65% or less B.) 5 rounds Bear Crawl <-> 10 Pull-ups 10 Box Jumps (24/20) Compete: A.) POS1 Hang snatch 7×1 @ 65% or less B.) 4...Read More
Function: A.) RDL’s 5×5 B.) 8 min AMRAP 2 Burpees 2 Lunges 2 DB Push Press 4 Burpees 4 Lunges 4 DB Push Press 6 Burpees 6 Lunges 6 DB Push Press and so on… Perform/RX A.) RDL’s 5×5 B.) 8 min AMRAP 2 Burpees 2 Pistols 2 STO (95/65) 4 Burpees 4 Pistols 4...Read More
KettleBell/Function: A.) Double KB Front Squats 5×5 (1.5/1) B.) 6 rounds 1 lap run(250m Row) 5 KB Thrusters (44,26) Perform/RX: A.) Front Squats 6×3 @ 75% B.) 6 rounds 1 lap run 5 Thrusters (115/75) Compete: A.) Front Squats 6×3 @ 75% B.) 6 rounds 1 lap run 5 Thrusters (135/95) -Results to Comments...Read More
