Function: A.) Make up Lift B.) 5 rounds 10 leg raises (hanging or lying) 10 KB Snatch (5L/5R) Or 20 1 arm swings (10L/10R) Perform/RX: A.) Make up Lift or Front Squats Heavy 3 rep w/ Pause 1st rep B.) 5 rounds 10 T2B 10 Hang Snatch (95/65) Compete: A.) Make up Lift or Front...Read More
Function: A.) Heavy KB Complex L/R One Arm – 3 swings, 3 cleans, 3 KB Front Squats Switch arms 4×1(L,R) B.) For time: Accumulate w/partner 100 ring rows 100 KB Swings 200 single unders 100 Goblet Squats *25 min cap* Perform/RX: A.) Snatch Heavy Single 4×1 B.) Regionals Event 11.4 Accumulate w/partner 100 pull-ups 100...Read More
Function: A.) Single KB OHS 4×3 *In between 20 second HS hold B.) 5 rounds 10-15 burpees 400 m row Perform/RX A.) OHS From Ground 4×3 *In between 20 second HS hold B.) 5 rounds 15 Box Jump (30/24) 400 m row Compete: A.) OHS From Ground A.) OHS From Ground 4×3 *In between 20 second...Read More
Function: A.) Single KB OHS 6×3 *In between 20 second HS hold B.) 4 rounds 100 single unders 10 Heavy Goblet Squats Perform/RX: A.) OHS from Ground 6×3 *In between 20 second HS hold B.) 4 rounds 50 Dubs 10 OHS (95/65) Compete: A.) OHS from Ground 6×3 *In between 20 second Free standing...Read More
A unicorn that listens to 90’s Gangsta Rap? Nah… Well maybe. But honestly, Dom’s just a normal dude doing awesome things everyday. His positive outlook and clear vision for self-improvement are inspiring. If you’re still not convinced that he’s got all the awesomeness of an actual unicorn just take a look at the average status...Read More
All Levels: A.) Double KB Deadlifts 6×10 *After each set Farmers carry 20 ft then rest 30 sec. Function: B.) 8 min AMRAP 2 burpee 2 ring row 4 burpee 4 ring row 6 burpee 6 ring row and so on… Perform/RX: B.) 8 min AMRAP 2 burpee 2 C2B 4 burpee 4 C2B 6...Read More
Function: A.) 4×3 Double KB OHS B.) For time: 1500 m row 15 Heavy Russian Swings(2×53/2×44) 1000 m row 10 Heavy Russian Swings 500 m row 5 Heavy Russian Swings Perform/RX: A.) 4×3 Overhead Squat *from the floor B.) For time: 1500 m row 15 power snatch (115/75) 1000 m row 10 power snatch (115/75)...Read More
Function: A.) EMOM – 8 min. Odd KB Snatch – 3 (L/R) Even Pistol – 3 (L/R) B.) 15 min AMRAP 20 Wallball (20/14) 100 single unders 250 m row Perform/RX: A.) EMOM – 8 Min. Odd – Snatch 1 rep * no miss, gradually add Even – Pistol – 3 (L/R) B.) 15 min...Read More
All Levels: A.) Make up Lift Function: B.) 3 min AMRAP Max reps dbl KB Thrusters rest 1 min 3 min AMRAP Max reps dbl KB front squat (same weight) rest 1 min 3 min AMRAP Max reps dbl KB Deadlift (same weight) rest 1 min 3 min AMRAP Burpees Perform/RX/Compete: B.) 3 min AMRAP...Read More
All Levels!: 3 workouts to perform with a partner Perform in any order, rest as needed between For time: Flip tire <-> in parking lot ***flip together or take turns For time: 60 cal bike 60 burpees ***1 person working at a time For time: 400 m sandbag run 100 wallballs ***run together, 1 person...Read More
