Helen – 3 rounds of – Run 400 – Kettlebell Swing X 21 @ 50#/35# – Pull UpX 12

Thrusters x 50 (96#/65#) On every minute, drop the bar and do 5 burpees

3 Rounds of: – Sandbag Power Clean X 10 – Zercher Carry X 100 meters – Rope Climb X 2 – 15′ ascents Rest, then for 15:00 – – Tire Drag Forward X 10 meters – Tire Drag Backward X 10 meters – Kettlebell Halo X 5 each direction – T-Spine Mobility X 5 each direction

Kettlebell Work will kick things off tonight. A few strength lifts followed by the following circuit: 10 Goblet Squats 1 Hard Style Swing 9 Goblet Squats 2 Hard Style Swings 8 Goblet Squats 3 Hard Style Swings … 1 Goblet Squat 10 Hard Style Swings More skill work will follow…

6 rounds for time: Deadlift x 7 (60-70% of 1 rep max) Box jump burpee x 7 Run 400 m

Bear Complex X 5 sets – max loads possible each round. Rest 2:00 between rounds. Remember – 1set is made up of 7 rounds, i.e, you don’t set the bar down until you complete 7 rounds of the complex. Short rest, then… 3 rounds, not for time of: – Hindu Push Up X 10 – move slow and mindful as in a yoga flow – Alternating Side Planks X 5 […]

Below is an email that Coach D and I recently received.  Emails like this make what she and I do at PR sooooo worth it!  Thanks.  We feel blessed… “Dear Chris and Danielle, I wanted to thank you guys for everything.  I’m learning so much about myself through your guidance.  I’m learning I’m getting better every day . . .  I’m not having any huge transformations or losing many pounds […]

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Sumo Deadlift High Pull @ 95#/65# Handstand Push Up Double Under X double the number of reps

Check out what our PR Crew has been up to lately by visiting the PR Fitness Facebook page AND have a chance to win a quiz I posted last night.

Every 2 minutes X 8 rounds: Snatch Balance + 2 Overhead Squats at max loads Perform a Snatch Balance, stand with the load overhead, then complete an additional 2 Overhead Squats Then, 4 rounds not for time of: Push Up X 5 w/ feet on 20″ box 1-Arm Kettlebell Waiters Carry X 50 meters right, then left – max loads possible Hold bottom of “feet together squat” X 1:00. May […]