Test Week All Levels: Max Pull Ups / Max hang A1.) Front Squats – Test new 1 RM Function: B.) Every 30 sec for 10 min Double KB 2 Swings + Clean + Jerk Perform/RX: B.) Every 30 sec for 10 min Power clean (135/95) Hang power clean (135/95) Push jerk (135/95) Compete: B.) Every...Read More

All levels: A.) Skills Practice DU, MU, Bar MU, PU, TGU Weightlifting, etc. Kettlebell: B.) 20 min AMRAP 10 Double KB PP (44/26) 10 KB Swings (44/26) 10 box step ups (24/20) RX/Compete: B.) “Jack” 20 min AMRAP 10 Push Press (115/75) 10 American KB Swings (1.5/1) 10 Box Jump (24/20) Results to BTWB.Read More

Funtion/Kettlebell: A.) EMOM 10 min. Odd – Double KB Front Squats x3 Even – Single arm KB Press x4 (L/R) (44 /26) B.) 3 rounds 20 KB Push Press 20 Goblet Squats 20 Step Ups (24/20) Perform/RX A.) EMOM 10 min. Odd – Front Squats x3 Even – Single arm KB Press x4 (L/R) B.)...Read More

Function/RX/Compete: A.) Make up Lift Function: B.) 2 rounds 30 Dips 30 Pull-ups 1k row Perform/RX: B.) 2 rounds 30 Dips 30 Pull-ups 1k row Compete: B.) 2 rounds 40 Ring Dips 40 C2B 1k row -Results to BTWB  Read More

Function: A.) Single Arm KB OHS 5×3 – inbetween sets Strict (HR) Push Ups (8/5) B.) 20 min EMOM 1st min: 1 shuttle sprint <-> 2nd min: 2 shuttle sprint <-> 3rd min: 3 shuttle sprint <-> and so on… once you fail start back at 1 Perform/RX: A.) Single Arm KB OHS 5×3 Raised...Read More

Function: A.) EMOM 10 min. Odd – KB Front Squats x3 Even – Single arm KB Press x4 (L/R) (1.5 / 1) Go up 1 bell size from last week B.) 2 min AMRAP 15 Burpees Max reps KB Snatch 2 min AMRAP 15 Burpees Max reps KB Snatch 2 min AMRAP 15 Burpees Max reps...Read More

Function/Perform/Compete: A.) Make Up Lift Or Skill work Function: B.) For time: 200 Single unders 50 Push-ups 40 Sit-ups 30 Double KB/DB Push press (35,26) Front rack walking lunge <-> Perform/RX: B.) For time: 100 DU 50 Push-ups 40 T2B 30 STO (95/65) Front rack walking lunge <-> Compete: B.) Regionals 13.6 For time: 100...Read More

Function: A.) EMOM 10 min. Odd -A.)KB Front Squats x5 Even – Single arm KB Press x4 (L/R) (1/ .5) B.) 20 min EMOM 1st min: 1 Push-up 1 Squat 1 Sit-up 2nd min: 2 Push-ups 2 Squats 2 Sit-ups 3nd min: Continue… once you fail, start back at 1 rep Perform/RX: A.) EMOM 10...Read More

Function: A.) Suitcase DL 5×5 – In between sets 5 strict PU’s EASY PACE B.) 20 min AMRAP 400 m run Bear crawl <-> 50 Single Unders Perform/RX: A.) Suitcase DL 5×5 – In between sets 5 strict PU’s B.) 20 min AMRAP 400 m run Bear crawl <->   30 DU Compete: A.) Suitcase...Read More

Function/Kettlebell: A.) TGU 6×2 (L,R) B.) 25 min AMRAP 7 Pull-ups 11 KB Thrusters 14 Lying leg raises Perform/RX: A.) Make Up Lift B.) 25 min AMRAP 7 Pull-ups 11 Thrusters (95/65) 14 K2E Compete: A.) Make Up Lift B.) “Tom” 25 min AMRAP 7 Muscle-ups 11 Thrusters (155/105) 14 T2B  Read More