Function: A.) Back Squat – 6×5 @80% B.) 2-4-6-8-10 DB/KB Push Press (55/35) Knees to elbow 20-40-60-80-100 Single Unders after each round. Perform: A.) Back Squat – 6×5 @80% B.) 2-4-6-8-10 Push Press (135/95) T2B 10-20-30-40-50 DU after each round Compete: A1) snatch – 6×1 @80% A2) Back Squat – 6×5 @80% B.) 2-4-6-8-10 Push...Read More

    Function: A.) Make up lift B.) 16-12-10-6-4 Kettlebell Cleans (35/26) single arm cleans split reps 4-6-10-12-16 Ring Rows Perform: A.) Clean and Jerk work up to heavy 1 rep – No misses or – make up lift B.) 15-12-9-6-3 Power Cleans (135/95) 3-6-9-12-15 Pull-ups Compete: A.) Clean and Jerk Work up to heavy...Read More

Function: A.) KB – swing + Snatch 4×3 -15min. then…. EMOM – 4 min. 10 Russian Swings (1.5/1) and 3 burpees B.) 12 min AMRAP 8 KB/DB snatch 12 Wallball 16 Sit-ups Perform: A.) (full) Snatch – 4×1 @ 75% No longer than 15 min. then…. EMOM – 4 min. 5 Muscle snatches (65/35) and...Read More

Fitness: A.)Kettlebell – 5×5 Double bell squats (44/35) B.) 21-15-9 Calorie Row Ball Slams Bear Crawl <-> after each round Perform: A.) Front Squats – 4×3 @75% B.) 21-15-9 Calorie Row Ball Slams Bear Crawl <-> after each round Compete: A1) Front Squat – 4×3 @ 75% pause on your 1st rep 1 min. breaks...Read More

Fitness: A.) Jump ropes / DU’s 30 sec. on 30 sec. off – 10 min. 20 singles B.) 4 rounds: 1 min Assault Bike 1 min KB Swings 1 min Burpees 1 min Squat Jumps 1 min rest 10 sec transition between stations Pick any station to start, resting station is always last each round Perform:...Read More

Fitness: A) Dead Lifts – 4×5 @70% Perform: A) Dead Lifts – 4×5 @70% Compete: A1) Clean and Jerk – 4×1 @70% A2) Dead Lifts – 4×5 @70% All Levels: B.) “Danny” 20 min AMRAP 30 Box Jump (24/20)/ 30 box step ups 20 Push Press (115/75)/20 KB push press(35/26) 30 Pull-ups  Read More

Pull Up challenge starts today.  Talk to a coach for details! Fitness: A.) Back Squats – 4×5 @75% B.) 7 min AMRAP 2 1-arm KB OHS 2 Push-ups 4 1-arm KB OHS 4 Push-ups 6 1-arm KB OHS 6 Push-ups and so on… Performance: A.) Back Squats – 4×5 @75% B.) 7 min AMRAP 2...Read More

Fitness: A.) DB KB Thrusters 5×3 (1.5 / 1) B.) 10 min AMRAP 1 DB manmaker 1 Pull-up (Scaledas negative pull-up) 2 DB manmaker 2 Pull-up (Scaled as negative pull-up) and so on… Perform: A.) Clean and Jerk – 1 rep @ 90% B.) 10 min AMRAP 1 Squat Clean Thruster (135/95) 1 C2B 2...Read More

Fitness: A) with KB or DB 4 RDS – 3 R/L OF CHAIN OF MOVEMENTS – SWING, CLEAN, SQUAT, PRESS, SNATCH, SWITCH HANDS AND REPEAT B.) 4 rounds 7 Double DB Hang Snatch or Double KB snatch 35/26 7 Wallball (20/14) 7 Burpees Perform: A) Snatch – 2×1 @ 85% Warm up – 3,3,2,2,1,1, B.)...Read More

Fitness: A.) HSPU progressions HS Walk Practice B.) 3 rounds – 3 min AMRAP 5 pull-ups 10 push-ups 15 Air Squats Rest 1 min between AMRAPs Perform: A.) HSPU progressions HS Walk Practice B.) 3 rounds – 3 min AMRAP 5 pull-ups 10 push-ups 15 Air Squats Rest 1 min between AMRAPs Compete!: A.) Rope...Read More