Wednesday 9/17/24 Pick a type of rope climb you would like to work on. It could save your life one day!

Sunday 9/16/24 “Ping pong 2 rounds:AMRAP 5 min 2-4-6-8….Box jump over DB snatchrest 1 minAMRap 5 min2-4-6-8-….Wallball Burpee Try to get past the 12 round... Read More

Sunday 9/15/24

Saturday 9/14/24 Alternate between a and b for 6 rounds each. Try to build over the 6 sets on the clean and jerk sub for... Read More

Friday 9/13/24Round1 A 50 cal row B run 200 and 50 double unders split 100 wallballs Round 2 A. 50 cal bikeB. Run 200 and... Read More

Thursday 9/12/24 “Bro tank”150 db bench for timeevery time you break a set you must do 15 db hang power cleans and 100ft hand over... Read More

Wednesday 9/11/24 Deadlifts will be done with a clean grip and dead stop from the ground each rep

Tuesday 9/10/24

Monday 9/9/24 2 min clock10 toes to bar/15 situps10 goblet lunges Max reps burpee box jumps *continue pattern until you finish 100 burpee box jumps

Sunday 9/8/24