Monday 3/16/20 “Barbara”5 rounds for total time:20 Pullups30 Pushups40 Situps50 Air squatsRest 3 min between rounds Danville 60 5 roundsAMRAP 4 min:10 Ring rows15 Pushups20... Read More

Sunday 3/15/20 Back squat4×10+AMRAP 20 min:2 Toes to rings2 Ring muscle ups4 Ring dips8 Thrusters (115/75) Danville 60Back squat4×10+AMRAP 20 min:2 Devils press4 DB push... Read More

Saturday 3/14/20 “Dork”6 rounds for time”60 Double unders30 KB swings (53/35)15 Burppes DV 60 6 rounds:60 Plate jumps30 KB swings15 Burpees At home60 Double unders40... Read More

Thursday 3/12/20 Against a 30 min clock:100/80 CaloriesRun 1 mileIn remainder of time AMRAP 3 sandbag cleans (150/100)10 Strict handstand pushups Danville 60 30 min:100/80... Read More

Wednesday 3/11/20 EMOM 15 min:1 power clean + 1 hang squat clean +For time:200 Double unders100 Wallballs (30/20)50 Devils press (50/35) Danville 60EMOM 15 min:3... Read More

Tuesday 3/10/20 W/partner6 min alternate every 5 DB kang squat+In teams of 3:10 rounds (each)20/15 Cal echo or assault bike 25/20 Bike erg7 Front squats... Read More

Monday 3/9/20 Single arm DB bench press Single arm ring row5×10 (10L/10R)+EMOM 24 min:1 min: Max reps: Situps1 min: Max reps Burpees1 min: Max reps... Read More

Sunday 3/8/20 Front rack lunge5×10+“Mary”AMRAP 20 min:5 Handstand pusups10 Alternating pistols15 Pullups Danville 60 Back rack lunge5×10+AMRAP 20 min:10 DB press10 Goblet squats15 DB hang... Read More

Saturday 3/7/20 ”Speedy”In teams of 2:Max calorie row in 40 min:Every 2 min including 0:00 complete 8 Wallballs8 Deadlifts (95/65)8 Power cleans (95/65)8 Shoulder to... Read More