Function: A.) 4x outside – sprint to grass and back 8 pistols rest 1 min. B.) 7 min AMRAP 5 ring rows 5 Dbl DB Push Press 5 KB SDHP Perform/RX: A.) 4x outside – sprint to grass and back 8 pistols B.) 7 min AMRAP 1 MU or 3 C2B 4 HSPU 5 SDHP...Read More

Function: A.)Turkish Get up. 5×2(L/R) Work up to heavy bell. B.) 21-15-9 Med Ball Cleans(25/20) Burpees Perform/RX: A.) Clean and Jerk Heavy single B.) 21-15-9 Squat Cleans (95/65) Burpees Compete: A.) Clean and Jerk Heavy single B.) 21-15-9 Squat Cleans (135/95) Burpees -Results to BTWB!  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.) Floor Press 6×5 *In between Banded Pull Aparts 4×20 Function: B.) For time: 25 cal row 25 Push-ups 25 air squats 25 Russian KB Swings (1.5/1) 25 lunges with KB in front rack 25 Russian KB Swings (1.5/1) 25 air squats 25 Push-ups 25 cal row Perform/RX: B.) For time: 25 cal...Read More

Function: A.) EMOM – 12 min. Double KB Thruster x3   gradually add weight B.) 3 rounds 800 m row 20 KB Snatch (10L/10R) Perform/RX: A). EMOM – 12 min. Squat Clean Thruster x3 gradually add weight B.) 3 rounds 800 m run 10 Snatch (135/95) Compete: A). EMOM – 12 min. Squat Clean Thruster x3 Establish what...Read More

 Assault Bike! Function: A.) TGU  5×2 (L/R) or 5×5 Double KB Front Squats Heavy 3 rep w/ Pause 1st rep B.) 10 rounds 3 Dbl KB Clean & Press 6 Burpees 9 WB (20/14) Perform/RX:/Compete: A.) Make up Lift or Front Squats Heavy 3 rep w/ Pause 1st rep *No Miss, try to add weight. B.)...Read More

Function: 4 rounds A1) Sprint to grass and back A2) Dumbell Snatch x6 (3L/R) *Rest 1 min. DB should be heavy as possible. Do not sacrifice form B.) For time: 10 Ring Rows and 10 Push-ups 40 KB DL 10 Ring Rows and 10 Push-ups 30 Goblet Squats 10 Ring Rows and 10 Push-ups 20...Read More