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

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.) 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.) Back Squats 5×5 B.) 3 rounds 20 Pull-ups/Ring rows 30 Russian KB Swings 20 Cal Row Perform/RX A.) Back Squats 5×5 B.) 3 rounds 20 Pull-ups 20 Box Jumps (24/20) 20 Cal Row Compete: A.) Back Squats 5×5 B.) 3 rounds 25 C2B 25 Box Jumps (24/20) 25 Cal Row -Results to BTWB!...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

Function: A.) Back Squats – 7×5 * Pick a # of PU’s that you can do strict all 7 sets. B.) 12 min AMRAP 10 Goblet Squats  10 step ups Run to grass and back Perform/RX: A.) Back Squats – 7×5 * Pick a # of PU’s that you can do strict all 7 sets. B.) 12...Read More

Function: A.) Double KB – Front Squats – 5×5 – In between sets 6 Med Ball Push Ups B.) 17 min AMRAP 50 Cal Row 50 Wall Balls 50 KB Push Press (35/26) 50 Step ups   Perform/RX: A.) Front Squats – 4×3 *no misses – In between sets 6 Med Ball Push Ups B.) Granite...Read More

So this “21 Questions…” comes with notes from me.  Because Bromberg, as people lovingly call him, is someone you have to know to fully understand.  This Marine has been through his share of hard work and sacrifice but his sarcasm and playfulness never waver.  Truly, it’s members like Mike that bring life into the gym. What do...Read More

  Function:   A.) 6 min. EMOM 1 – Double KB – Swing + Clean + Press    B.) For time: 10 Double DB/KB CJ (45/25) 2 pull-up/Ring Row 2 Dips 8 Double DB/KB CJ 4 PU/RR 4 Dips 6 Double DB/kb CJ 6 PU/RR 6 Dips 4 Double DB/KB CJ 8 PU/RR 8 Dips 2 Double DB/kb CJ...Read More