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) Deadlifts – 5×5 @ 80% B.) 7 min AMRAP 7 DL (185/125) 11 Pull-ups 15 Wallball (20/14) Train: A) Deadlifts – 5×5 @ 80% B.) 7 min AMRAP 7 DL (205/145) 11 Pull-ups 15 Wallball (20/14) Compete: A1) Clean and Jerk – 5×1 @ 80% A2) Deadlifts – 5×5 @ 80% B.) 7...Read More

Fitness: A.) Jump ropes / DU’s 30 sec. on 30 sec. off – 10 min. 20 singles B.) 4 rounds: 1 min Assault Bike 1 min KB Swings 1 min Burpees 1 min Squat Jumps 1 min rest 10 sec transition between stations Pick any station to start, resting station is always last each round Perform:...Read More

Pull Up challenge starts today.  Talk to a coach for details! Fitness: A.) Back Squats – 4×5 @75% B.) 7 min AMRAP 2 1-arm KB OHS 2 Push-ups 4 1-arm KB OHS 4 Push-ups 6 1-arm KB OHS 6 Push-ups and so on… Performance: A.) Back Squats – 4×5 @75% B.) 7 min AMRAP 2...Read More

Fitness: A.) DB KB Thrusters 5×3 (1.5 / 1) B.) 10 min AMRAP 1 DB manmaker 1 Pull-up (Scaledas negative pull-up) 2 DB manmaker 2 Pull-up (Scaled as negative pull-up) and so on… Perform: A.) Clean and Jerk – 1 rep @ 90% B.) 10 min AMRAP 1 Squat Clean Thruster (135/95) 1 C2B 2...Read More

Movement Warm-up Set  3 x Sets @ (1st rd @ 70% effort, 2nd rd @ 80% effort, 3rd rd @ 90% effort)  1 x <-> High Knees (Work on fast high knees, waist level)   10 x Hang Power Clean + Push Press (With barbell)   2 x <-> Broad Jumps  A.  Push Jerk review...Read More