Fitness: A.) Single KB – FS + push press 4×2 (2L/2R) B.) 3 rounds 500 m row 21 KB swings (1.5/1) 400 m run Perform: A.) Clean and Jerk – 4×1 @ 80% B.) 3 rounds 500 m row 21 KB swings (1.5/1) 400 m run Compete: A.) Clean and Jerk – 4×1 @ 80%...Read More

Fitness: A.)Strict press 8×7 @ 65% or less B.) 20 min AMRAP 10 DB Snatch 10 DB or KB lunges 10 Sit-ups Perform: A.)  Strict press 8×10 @65% or less B.) 20 min AMRAP 10 DB Snatch 10 DB or KB lunges 10 T2B Compete: A.)  Strict press 10×10 @65% or less B.) 20 min...Read More

Fitness: A.) Back Squats – 9×7 B.) For time: 500 Single Unders EMOM 3 GI Jane Perform: A.) Back Squats – 9×10 B.) For time: 250 DU EMOM 3 GI Jane Compete: A.) Back Squats – 10×10 * try to add 5-10lbs from last week B.) For time: 500 DU EMOM 2-3 muscle ups A1.)...Read More

Fitness: A.) Superset 9×7 – upright row 9×7 – Floor Press B.) 5-10-15-10-5 Deadlift (155/105) Burpee (bar tap) Buyout 25 Push-ups Perform: A.) Superset 9×10 – upright row 9×10 – Floor Press B.) 5-10-15-10-5 Deadlift (185/125) Burpee (bar tap) Buyout 25 HR Push-ups Compete: A2.) Superset  10×10 – upright barbell row 10×10 – Floor Press *...Read More

All Levels: A.) Make up lift Fitness: B.) EMOM – 15 min 1st min – 6 KB snatch (3L/3R) Run to grass and back 2nd min – 10 weighted lunges 3rd min – 30 sec HS hold Perform: 1st min – 3 squat snatch (135/95) Run to grass and back 2nd min – 10 weighted...Read More

Fitness: A.) KB Clean + FS + Press 4×2 (2L/2R) B.) For time: 30 DB manmakers EMOM 2 C2B Perform: A.) Clean and Jerk Complex – Clean + FS + 2 Split Jerks 4×1 B.) For time: 30 C&J (135/95) EMOM 2 C2B Compete: A.) clean and Jerk Complex Clean + FS + 2 Split...Read More

Fitness: A.) KB/DB Snatch – 4×3 (3L/3R) B.) 8 rounds 200 M run/250 row 10 KB Swings (1.5/1) Rest 30 Sec Perform: A.) Snatch – 4×1 @ 80% B.) 8 rounds 200 M run/250 row 5 Hang Power Snatch (115/65) Rest 30 Sec Compete: A.) Snatch – 4×1 @ 80% Drop sets – 3×3 –...Read More

Fitness: A.) Back Squats – 8×7 B.) 4-8-12-16-20 Push Press (75/55) Air Squats 1 lap run after each round Perform: A.) Back Squats – 8×10 B.) 5-10-15-20-25 Push Press (95/65) Air Squats 1 lap run after each round Compete: A.) Back Squats – 10×10 B.) 5-10-15-20-25 HSPU Lunges 1 lap run after each roundRead More

Fitness: A.) Superset 8×7 – upright row 8×7 – Floor Press B.) 5 rounds 10 Russian KB Swings 10 1 arm KB front squat (5L/5R) 10 Cal Row Perform: A.) Superset 8×10 – upright row 8×10 – Floor Press B.) 5 rounds 10 KB Swings (1.5/1) 10 1 arm KB OHS (light) (5L/5R) 10 Cal...Read More

Fitness: A.) 2 KB / DB Snatch + 2 OH squat 6×1 L/R B.) 4 min AMRAP 4 Med Ball Slams 8 Burpees 12 Wallball (20/14) 16 Mountain Climbers 3 min AMRAP 4 Med Ball Slams 8 Burpees 12 Wallball (20/14) 2 min AMRAP 4 Med Ball Slams 8 Burpees 1 min AMRAP Med Ball...Read More