All Levels: A.) Floor Press 6×5 *In between Banded Pull Aparts 4×20 Function: B.) For time: 25 cal row 25 Push-ups 25 air squats 25 Russian KB Swings (1.5/1) 25 lunges with KB in front rack 25 Russian KB Swings (1.5/1) 25 air squats 25 Push-ups 25 cal row Perform/RX: B.) For time: 25 cal...Read More

 Assault Bike! Function: A.) TGU  5×2 (L/R) or 5×5 Double KB Front Squats Heavy 3 rep w/ Pause 1st rep B.) 10 rounds 3 Dbl KB Clean & Press 6 Burpees 9 WB (20/14) Perform/RX:/Compete: A.) Make up Lift or Front Squats Heavy 3 rep w/ Pause 1st rep *No Miss, try to add weight. B.)...Read More

Function: A.) Double KB OHS 5×3 B.) 5 Rounds 5 KB OHS (alt. arms each round) 5 ring rows 5 push-ups 20 Air Squats Perform/RX: A.) Overhead Squats 5×3 *from ground B.) 5 Rounds 5 OHS (135/95) 3 Bar MU or 5 C2B and 5 dips 10 Pistols Compete: A.) Overhead Squats 5×3 *from ground...Read More

  Function: Snatch test: A.) KB Snatch/1 arm swings 5 min. AMRAP for reps. B.) 3 rounds 25 KB russian swings Run to grass and back C.) 3×1 min plank Perform/RX/Compete: A.) Max Snatch * 3 miss rule B.) “Isabel” For time: 30 Snatches (135/95) or “Heavy Isabel” For time: 30 Snatches (165/115) C.) 3×1...Read More

Function: A.) Turkish Get up 4×1(L/R) B.) 10 min AMRAP 5 KB Snatch (each arm) 15 Sit-ups 15 Wallball Perform/RX: A.) Snatch Balance 4×1 B.) 10 min AMRAP 5 Power snatch (115/75) 15 T2B 15 Wallball (20/14) Compete: A.) Snatch Balance 4×1 B.) 10 min AMRAP 5 Power snatch (145/95) 15 T2B 15 Wallball (25/16)...Read More

Function: A.) DB KB press 4×2 * in between sets 10 heavy swings B.) 6 rounds 5 Dbl KB Push Press Heavy 10 step ups (24/20) 100 Single unders Perform/RX: A.) Strict Press 4×2 * in between sets 6 single leg box jumps B.) 6 rounds 5 STO (155/105) 5 Box Jump (30/24) 40 Dubs...Read More

Function: A.) DB KB Front Squats 4×2 * 3 strict C2B Pull ups between sets B.) 5 min AMRAP 1 Dbl KB Front Squat 1 burpee 2 Dbl KB Front Squat 2 burpee 3 Dbl KB Front Squat 3 burpee and so on… rest 5 min. and repeat with DL instead of Front Squat Perform/RX: A.)...Read More

Function: A.) Double KB Clean and Press 4×1 B.) For time: 30 ring rows 500 m row 30 Dips 500 m row 30 DB/KB Snatch 500 m row 30 Push-ups 500 m row Perform/RX: A.) Clean and Jerk 4×1 @ 80-85% B.) For time: 30 Pull-ups 500 m row 30 Dips 500 m row 30...Read More

Function: A.) KB complex(swing, clean, squat) 4×1(L/R) 5 (1 arm swing, 5 clean, 5 squat) Switch arms B.) 15 min EMOM 1st min: 15 DB Thrusters, 1 burpee 2nd min: 14 DB Thrusters, 2 burpee 3rd min: 13 DB Thrusters, 3 burpee and so on. Perform/RX: A.) Snatch 4×1 Single @ 80-85% *NOT MAX DAY...Read More

All levels: A.) DB KB press / Strict Press (front rack) 5×3 or…… Make up Lift B.) 12 min AMRAP 10 Push Press 10 KB Push Press/ (135/95)(155/115) HS Walk -> /or Bear Crawl <-> 2X HS Walk <-> Results to BTWB.  Read More