Function: A.) DB KB Front Squats 5×5 * 3 strict C2B Pull ups between sets B.) 4 rounds 10 Pull-ups 14 DB Snatch (45/30) 21 Cal Row Perform/RX: A.) Front Squats 5×2 * 3 strict C2B Pull ups between sets B.) 4 rounds 3 Muscle Ups or 10 C2B 14 DB Snatch (55/35) 21 Cal...Read More

Friends and Family Day!   All Levels: A.) Back Squat 5×3  *add 5-10 lb. from previous weeks Function: B.) 5 rounds Sled Pull <-> in parking lot (70/35) 50 Single unders 10 Burpee Rest as needed between rounds Perform/RX: B.) 5 rounds Sled Pull <-> in parking lot (90/45) 30 Dubs 10 Burpee Rest as...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.) DB KB Front Squats 7×3 w/ pause 1st rep * 3 strict C2B Pull ups between B.) 9-8-7-6-5-4-3-2-1 HSPU or KB Push Press Double KB Front Squat Double KB Deadlift Perform/RX A.) Front Squats 7×3 w/ pause 1st rep * 3 strict C2B Pull ups between sets Or….. Make Up Lift B.) 9-8-7-6-5-4-3-2-1...Read More

Function: A.) BackSquats 7×5 B.) For time: 400 m run 45 KB DL 400 m run 30 Goblet Squat 400 m run 15 Dbl KB Front Squat Perform/RX: A.) BackSquats 7×5 B.) For time: 400 m run 45 Back Squats (95/65) 400 m run 30 Front Squats (95/65) 400 m run 15 OHS (95/65) Compete:...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.) 6 min. EMOM Double KB swing + Clean + Press L/R Heavy (1.5 / 1) * can do single arm variation as well B.) 5 rounds 3 min round, 1 min rest 4 KB Swings(2,1.5) 4 Burpee 4 Air Squats Perform/RX A.) 6 min. EMOM Deadlift + CandJerk @ 65-70% weight B.) 5...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.) Double KB – Front Squats 7×3 In between sets: 5 – Strict KB Press each arm B.) 10 min AMRAP 5 KB snatch 5 KB OHS 1 lap run *alternate arms each round Perform/RX: A.) Front Squats 7×3 In between sets: 5 / 3 – Strict HSPU B.) 10 min AMRAP 3 Power...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