KB/Function: A.) 15 min. skill practice – TGU – Bar Taps B.) 5 min AMRAP 10 Wallballs (20/14) 10 KB Swings (1.5/1) rest 5 min 5 min AMRAP 5 pull-ups 5 burpees Perform/RX A.) 15 min. skill practice – MU – DU B.) 5 min AMRAP 10 Wallballs (20/14) 10 KB Swings (1.5/1) 5 min...Read More

Kettlebell/Function A.)Double KB Front Squats 5×5  B.) For time: 40 Cal Row 30 Push-ups 40 Lunges 30 Burpees 40 Sit-ups Perform/RX A.) Front Squats 5×2 @ 80% B.) For time: 40 Cal Row 30 HSPU (30 push Press 115/76) 40 Pistols 30 Burpees 40 Sit-ups Compete: A.) Front Squats 5×2 @ 80% B.) For time:...Read More

KB Function: A.) TGU 5×3 B.) 20 min EMOM 1st min: 1 pull-up 1 burpee 1 sit-up 2nd min: 2 pull-ups 2 burpees 2 sit-ups 3rd min: 3 pull-ups 3 burpees 3 sit-ups once you fail, start back at 1 rep Perform/RX/Compete A.) Make up Lift or…… Heavy Back Squats – work up to heavy...Read More

Grip strength comes into play in almost all WOD’s and quite often in our daily lives.  Therefore, it’s an important part of functional fitness that shouldn’t be ignored.  Here are a few ways to improve your grip strength. Farmer Carry Grab two kettle bells, (one for each hand) and complete 5 rounds of 100 meter...Read More

Function: A.) RDL’s 5×5   B.) 8 min AMRAP 2 Burpees 2 Lunges 2 DB Push Press 4 Burpees 4 Lunges 4 DB Push Press 6 Burpees 6 Lunges 6 DB Push Press and so on… Perform/RX A.) RDL’s 5×5 B.) 8 min AMRAP 2 Burpees 2 Pistols 2 STO (95/65) 4 Burpees 4 Pistols 4...Read More

KettleBell/Function A.) Skill Work – 15 min.  Turkish Get-ups B.) 16 min AMRAP EASY PACE 1 min of Row, Bike, or Ski 10 Step Ups (24/20) 15 KB Swings 40 Single Unders Perform/RX/Compete A.) Skill Work – 15 min. B.) 16 min AMRAP EASY PACE 1 min of Row, Bike, or Ski 10 Box Jumps...Read More

Kettlebell/Function: A.) 3 rounds 1 min. DU’s active rest 2min.  2 sets 3 stict PU’s or 5-8 Kipping PU’s WORK WEAKNESS B.) 3 rounds 20 Wallball (20/14) Bear Crawl <-> 2X 20 KB swings(1.5/1) Perform/RX A.) 3 rounds 1 min. DU’s active rest 2min.  2 sets 3 stict PU’s or 5-8 Kipping PU’s WORK WEAKNESS B.) 3...Read More

KettleBell/Function: A.) 8 min. EMOM Odd – KB Press 3 (R/L) Even – 30 DU’s B.) 10 min AMRAP 10 Double KB DL 20 Walking Lunges 30 DU Perform/RX A.) 8 min. EMOM Odd – 5 Push Jerks (from ground) Even – 30 DU’s B.) 10 min AMRAP 10 DL (185/125) 20 Walking Lunges 30...Read More

Kettlbell/Function: A.) Double KB Front Squats – 5×5 – Pause 1st rep 3 sec. *Inbetween sets – Pull ups 3 reps Strict B.) 15-10-5 DB Squat Clean 25-15-10 Pull-ups Perform/RX A.) Front Squats – 5×3 @80% – Pause 1st rep 3 sec. *Inbetween sets – Pull ups 3 reps Strict or 5-8 reps kipping B.)...Read More

Kettlebell/Function: A.) Turkish Get ups 4x Ladder 2-5(L/R) B.) 10 min AMRAP 30 wallballs (20/14) 10 C2B or strict Pull-up Perform/RX A.) Back Squats – 5×3 w/ pause 1st rep Finish heavier than MON. or… Make up Lift B.) 10 min AMRAP 30 wallballs (20/14) 10 C2B Compete: A.) Back Squats – 5×3 w/ pause...Read More