Function/Kettlebell A.) KB-OHS – 5×3(L/R) B.) 5 rounds 5 Double DB Hang Snatch 15 Wallballs (20/14) (WallBall Shots if knee Issues) Perform/RX A.) Snatch + 3 OHS – 5×1(complex) B.) 5 rounds 5 Power Snatch (135/95) 20 Wallballs (20/14) Compete – 5×1(complex) B.) 5 rounds 5 Power Snatch (165/105) 20 Wallballs (25/16)  Read More

Kettlebell/Function: A.) Back Squats – 5×3@ 80%– Pause 1st rep 3 sec.  B.) 12 min AMRAP 15 Step ups 12 STO w/KB or DB 9 Sit-ups Perform/RX A.) Back Squats – 5×3@ 80% – Pause 1st rep 3 sec. B.) 12 min AMRAP 15 Box Jump (24/20) 12 STO (95/65) 9 T2B Compete: A.) Back...Read More

Function/Kettlebell: A.) 1 arm KB – OHS 5×3 R/L B.) 7 min AMRAP 3 Walking lunge w/plate OH (each leg) 3 Pull-ups 6 Walking lunge w/plate OH (each leg) 6 Pull-ups 9 Walking lunge w/plate OH (each leg) 9 Pull-ups and so on… Perform/RX A.) OHS – 5×3 From Ground B.) 7 min AMRAP 3...Read More

Function/Kettlebell: A.) Double KB Jerks 5×3 Clean each rep. B.) 5 rounds, 1 min rest btwn rnds 1 round = 3 min AMRAP 6 Heavy KB Swings (2/1.5) 6 Push-ups 9 Air Squats RX/Performance: A.) Push Jerks 5×3 – start – Clean from ground B.) “The Chief” 5 rounds, 1 min rest btwn rnds 1...Read More

Kettlelbell/Function: A.) Double KB Front Squats -5×5 – Pause 1st rep 3 sec. *In between sets – Pull ups 3-5 reps Strict B.) For time: 30 ring rows buy in Then 4 rounds 10 DL (155/105) 10 Bar Over Burpees 30 ring rows buy out Perform/RX A.) Front Squats – 5×3 @75% – Pause 1st...Read More

Kettlebell/Function: A.) 8 min. EMOM – Odd – KB Snatch 3 (L/R) @ 44/26  – Even – DU’s 30 or 60 singles B.) 12 min AMRAP 10 KB Snatch (each arm) or 20 Swings(1.5,1) 15 step ups Perform/RX A.) 8 min. EMOM – Odd- Snatch x 5 (95 / 65) – Even – DU’s 30 or 60...Read More

KettleBell/Function: A.) Back Squats – 5×3@ 70% – Pause 1st rep 3 sec. B.) 15 min AMRAP 15 Sit-ups 20 Wallballs (20/14) 60 Single Unders Perform/RX A.) Back Squats – 5×3@ 70% – Pause 1st rep 3 sec. B.) 15 min AMRAP 10 T2B 20 Wallballs (20/14) 30 DU Compete: A.) Back Squats – 5×3@...Read More

Function/Kettlebell A.) Back Squats 1 rep at 85% Warm up – 10, 5, 5, 3, 1 or Make up Lift   B.) 10 min AMRAP 5 KB snatch + 5 OHS 10 Pull-ups Perform/RX A.) Back Squats 1 rep at 85% Warm up – 10, 5, 5, 3, 1 or Make up Lift B.) 10 min AMRAP...Read More

Kettlebell/Function: A.) Turkish Get ups 5×2 increase wt each set. (2L/2R) B.) For time: 800 m row buy in Then 5 rounds 8 DB Thruster 8 Burpees 8 Step ups 800 m row buy out Perform/RX A.) OHS (from ground) 5×3  – No misses, technique B.) For time: 800 m row buy in Then 5...Read More

  Function/Kettlebell: A.) KB Clean + KB Press 5×2 @ 1 / .5 (L/R) B.) 12 min AMRAP 2 KB Push Press 2 Pull-ups 20 DU 4 KB Push Press 4 Pull-ups 20 DU 6 KB Push Press 6 Pull-ups 20 DU and so on… Perform/RX A.) Power Clean + Power Jerk – 5×3 @...Read More