Function: A) Back Squats build to heavy 3 rep or….. Make up lift B.) 2 rounds 10 Double KB Clean + Squat (44/35) 30 Air Squats 1000 m Row Perform: A) Back Squats build to heavy 3 rep or….. Make up lift B.) 2 rounds 10 Squat Cleans (135/95) 20 Pistols 1000 m Row Compete:...Read More

Function: A) Light KB work (Practice KB Snatch, and Clean.  Work up in wt, as you work up, reps should drop) B.) 3 rounds 12 KB Snatch (6L/6R) 12 KB Push Press (6L/6R) 12 Pull-ups Perform: A) Snatch – 1 rep at 75% or less B.) 3 rounds 12 Hang Power Snatch (95/65) 12 Push...Read More

On November 5, 2009, at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Four of the slain soldiers, Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka,...Read More

Friends and Family Day! Bring a friend day, all Classes! Function/Perform: 15 Min AMRAP- With Partner, You-Go-I-Go (By Movement): 10 Cal Row 12 Med Ball Slam 14 Sit-ups 1 Shuttle Sprint (<–>5m, <–>10m) Then: Team Tire Flips- Down and Back for time- teams of 3-4   Compete: Tabata Stations 8 sets, 20 sec on, 10...Read More

Function: A) RDL’s – 3×5 SLOW  3 seconds down, 3 seconds up then… 30 box step ups  B.) 5 min AMRAP 5 Double KB Push Press 10 Double KB Deadlift 15 Step Ups (24/20) C.) 3 x 1 min planks Perform: A) RDL’s – 3×5 SLOW  3 seconds down, 3 seconds up then… 30 box...Read More

Recovery Week. Function: A) Back Squats – 3×5 @75% then… 1 legged RDL’s – 4×10 L/R – with KB or DB * Not heavy, think stretch B.) 4 rounds, 5 min per round 500 m Row Do 10 heavy goblet squats and 5 strict pull-ups during remaining time ***Use partner to hold feet on pull-ups*** Perform:...Read More

Function: A) 5 rounds A) 5 Double KB Clean & Press(35/26) 1 Double KB Front Squat 2 mins rest between sets B.) 10-8-6 Double KB Clean to Thruster Pull-ups Push-ups C.) EMOM – 6 min. 1st – 10 KB or DB press (35/26) 2nd – 8 burpees Perform: A) Clean and Jerk (full) 4×1 @...Read More

Function: A) Double KB Front Squats- 5×5 B.) 15 min EMOM 1st – 5 Russian KB Swings (Heavy) 2nd – 3 DB Manmaker (Medium) 3rd – 3rd – 5 ball slams (Heavy)   Performance:  A) Front Squats – 6×3 @ 80% B.) 15 min EMOM 1st – 3 Snatch (Heavy) 2nd – 3 DB Manmaker (Medium)...Read More

All Levels: A.) Rope Climbs Function: B.) 20 min AMRAP 10 Cal Row 10 Pull-ups 10 Sit-ups 10 Push-ups Performance: B.) 20 min AMRAP 10 Cal Row 10 Pull-ups 10 Sit-ups 10 Push-ups ***Challenge yourself on the pull-ups and push-ups. Make them more difficult than you would normally scale. *** Coaches can point out this...Read More

Function: A) Deadlifts – 6×5 @75% B.) 10 min AMRAP Double KB Deadlifts (44/35) Double KB Front Squat (44/35) Step ups (24/20) Walking Lunges *5 reps of each then 10 reps of each then 15 reps of each and so on…   Perform: A) Deadlifts – 6×5 @ 75% B.) 10 min AMRAP Deadlifts (135/95) Front...Read More