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1:

Push Press : 2-2-2-2-2

Push Press 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

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2:

Push Jerk : 1x1

Push Jerk 1x1 Use the heaviest weight you can for the set.

Work up to a heavy single

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3:

Clean Pull + Power Clean + Clean Pull + Clean : 1-1-1-1-1

Clean Pull + Power Clean + Clean Pull + Clean 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

(1+1+1+1)x5 working sets

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4:

Pause Clean Pull : 3-3-3-3

Pause Clean Pull 3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

Pause for 2 secs at mid knee Heavy, but keep the speed on the bar

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5:

Lifting: Goblet Box Step-ups and Kettlebell Side Bends

Goblet Box Step-up 20-20-20, using heaviest weight per set Kettlebell Side Bend 20-20-20, using heaviest weight per set

Kettlebell Side Bends- 20 each side

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Skill Training:

FT: Bear Crawls, Backward Bear Crawls, Inch Worms, Crab Walks and Spiderman Crawls

For time: Bear Crawl, 50 ft Backward Bear Crawl, 50 ft Inch Worm, 50 ft Crab Walk, 50 ft Spiderman Crawl, 50 ft Crab Walk, 50 ft

Animals!

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Burpees : 150 Reps for Time

For time: 150 Burpees

*Pick a pace that will allow you to keep moving throughout the 150 reps. Pick up the pace for the final 20-30 reps.

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3 RFT: Dumbbell Hang Power Cleans and Burpees

3 rounds for time of: 15 Dumbbell Hang Power Cleans, pick load 15 Burpees

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Conditioning:

Alt EMOM 16 mins: Double Kettlebell Front Rack Walks, Double Kettlebell Floor Press, Double Kettlebell Farmers Walks and GHD Sit-ups

Every 1 min for 16 mins, alternating between: Double Kettlebell Front Rack Walk, pick load, 45 secs 15 Double Kettlebell Floor Press, pick load Double Kettlebell Farmers Walk, pick load, 45 secs 15 GHD Sit-ups

Double Kettlebell Farmers Walk- palms forward The goal of this piece is to use the same kettlebell weight for the walks and floor presses.

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Gym Activity

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