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gym
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...
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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.)...
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Function: A.) Double KB Clean and Press 4×1 B.) For time: 30 ring rows 500 m row 30 Dips 500 m row 30 DB/KB Snatch 500 m row 30 Push-ups 500 m row Perform/RX: A.) Clean and Jerk 4×1 @ 80-85% B.) For time: 30 Pull-ups 500 m row 30 Dips 500 m row 30...
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Function: A.) KB complex(swing, clean, squat) 4×1(L/R) 5 (1 arm swing, 5 clean, 5 squat) Switch arms B.) 15 min EMOM 1st min: 15 DB Thrusters, 1 burpee 2nd min: 14 DB Thrusters, 2 burpee 3rd min: 13 DB Thrusters, 3 burpee and so on. Perform/RX: A.) Snatch 4×1 Single @ 80-85% *NOT MAX DAY...
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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)...
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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...
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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...
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Function: Turkish Get up 5×2 L/R B.) 3 rounds 30 steps ups 7 Double KB Clean and push press Perform/RX: A.) Snatch Balance 5×3 * gradually add *end goal is to do more than your 1 rep max snatch B.) “Double Hanger” Games Masters Event 3 rounds 70 Dubs 7 Hang power CJ (135/95) Compete:...
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    By Jenna Martindale We’ve covered how to treat rips in the past but today we’re giving you some tips on how to prevent them all together.  Can anyone else hear Josh’s voice echoing something about chalk in the woods? Whether you’re a chalk monster or not, there are a few things you can...
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Function: A.) 8 min. EMOM Double KB swing + db KB Clean +db KB Front Squat + db KB Press B.) For total calories: 1 min bike 1 min ski 1 min row 3 sets of each Complete in any order and rest as needed Perform/RX: A.) 8 min. EMOM Deadlift + Clean + FS...
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