Friday 7/31/20 Zoom 8am 9:30am 4:30pm 6pm PumpEMOM 10 min:20 second bicep curls w/empty barbell10 seconds rest20 second strict press w/ reverse grip10 seconds rest+In... Read More

Thursday 7/30/20 Zoom 8am 9:30am 4:30pm 6pm EMOM 14 min:1 min: Max reps strict pullups1 min: Max reps deficit pushups *If you have a weight... Read More

Wednesday 7/29/20 Wednesday zoom 8am 9:30am 4:30pm 6pm 10 rounds:1 min: 10 front rack lunges + Plank hold remainder of min REst 30 seconds+10 rounds... Read More

Tuesday 7/28/20 Zoom Tuesday 8am 9:30am 4:30[pm 6pm 3 rounds:5 min clockROw 40/30 Calorie row 30/20 Calorie bike (400m run if no cardio equipment)10 Devils... Read More

Posting from my phone today. Sorry about not posting the blog for last night Monday 7/27/20 zoom Monday 8am 9:30am 4:30pm 6pm EMOM 10 min... Read More

Saturday 7/25/20AMRAP 15 min:50 Situps50 Alt Leigh v-ups50 Hollow rocks+“Nate” AMRAP 20 min:2 Muscle ups4 Handstand pushups8 KB swings (70/53)or AMRAP 20 min:2 Devils press... Read More

Friday 7/24/20 Zoom Friday 8am 9:30am 4:30pm 6pm “Have you seen my beach ball”12 min:Max gun holdEvery 2 min:10 Plate curls and 10 plate bent... Read More

Wednesday 7/22/20 Wednesday zoom 8am 9:30am 4:30p, 6pm EMOM 10 min:5 Tng power cleans*Heaviest possible**If using DBs do 8 power cleans+AMRAP 24 min:20/15 Cal row... Read More