Function: A.) DB KB press 4×2 * in between sets 10 heavy swings B.) 6 rounds 5 Dbl KB Push Press Heavy 10 step ups (24/20) 100 Single unders Perform/RX: A.) Strict Press 4×2 * in between sets 6 single leg box jumps B.) 6 rounds 5 STO (155/105) 5 Box Jump (30/24) 40 Dubs...Read More
Function: A.) DB KB Front Squats 4×2 * 3 strict C2B Pull ups between sets B.) 5 min AMRAP 1 Dbl KB Front Squat 1 burpee 2 Dbl KB Front Squat 2 burpee 3 Dbl KB Front Squat 3 burpee and so on… rest 5 min. and repeat with DL instead of Front Squat Perform/RX: A.)...Read More
By Jenna M. We’re a few days away from TEST WEEK and although we’re sure to see many, many PR’s, the mere thought of testing 1 rep maxes causes anxiety for some. Never fear; we’ve got some tips to make sure your test week is relaxing, empowering, and FUN. Don’t Stress. You’re here because you want improvement,...Read More
Function: A.) Back Squats 4×3 B.) 3 rounds 400 m run 20 Russian KB Swings (1.5/1) 10 Goblet Squats(1.5/1) Perform/RX: A.) Back Squats 4×3 B.) 3 rounds 400 m run 20 American KB Swings (1.5/1) 10 Goblet Squats (1.5/1) Compete: A.) Back Squats 4×3 B.) 3 rounds 400 m run 20 American KB Swings (2/1.5)...Read More
All levels: A.) DB KB press / Strict Press (front rack) 5×3 or…… Make up Lift B.) 12 min AMRAP 10 Push Press 10 KB Push Press/ (135/95)(155/115) HS Walk -> /or Bear Crawl <-> 2X HS Walk <-> Results to BTWB. Read More
Function: A.) DB KB Front Squats 5×5 * 3 strict C2B Pull ups between sets B.) 4 rounds 10 Pull-ups 14 DB Snatch (45/30) 21 Cal Row Perform/RX: A.) Front Squats 5×2 * 3 strict C2B Pull ups between sets B.) 4 rounds 3 Muscle Ups or 10 C2B 14 DB Snatch (55/35) 21 Cal...Read More
Function: A.) Turkish Get up 4×2 Inbetween sets 10 Split Squats (5L/5R) (light weight) B.) For time: Run 800 m then… 3 rounds KB Front Rack Lunge <-> 30 Sit-ups then… 800 m run Perform/RX: A.) Snatch Balance 4×2 In between sets 10 Split Squats (5L/5R) B.) For time: Run 800 m then… 3 rounds...Read More
Function: A.) KB Snatch 4×2 (L/R) B.) 8 rounds 10 KB Snatch (5L/5R)(10 Swings Sub) 15 Air Squats 10 Cal Row Perform/RX: A.) Snatch 4×2 B.) 8 rounds 2 Heavy Squat Snatch 6 Pistols 10 Cal Row Compete: A.) Snatch 4×2 B.) 8 rounds 2 Squat Snatch (185/125) 6 Pistols 10 Cal Ski Results to...Read More
Function: A.) DB KB Front Squats 7×3 w/ pause 1st rep * 3 strict C2B Pull ups between B.) 9-8-7-6-5-4-3-2-1 HSPU or KB Push Press Double KB Front Squat Double KB Deadlift Perform/RX A.) Front Squats 7×3 w/ pause 1st rep * 3 strict C2B Pull ups between sets Or….. Make Up Lift B.) 9-8-7-6-5-4-3-2-1...Read More
Function: A.) Double DB/KB press 5×5 *In between sets 10 pistols B.) 15 min AMRAP 15 Wallballs (20/14) 15 Cal Row 15 Burpees Perform/RX A.) Strict Press (front rack) 5×5 *In between sets 10 pistols B.) 15 min AMRAP 15 Wallballs (20/14) 15 Cal Row 15 Burpees Compete: A.) Strict Press (front rack) 5×5 *In...Read More
