Friday 2/21/20 In teams of 2:For time:100 Double unders20 Ring muscle ups100 Double unders40 Strict handstand pushups 100 Double unders160 KB swings (70/53)100 Double unders40... Read More

Wednesday 2/19/20 Bench press5×10+For time:50 Calories (assault bike/echo bike/ ski erg/ run)40 Deadlifts (155/105)30 Hang power cleans (155/105)20 Front squat (155/105)10 Cluster (155/105)*1 cluster =... Read More

Tuesday 2/18/20 In teams of 2:You go I go style:5 rounds each:25 Burpee box jumps (24/20)*During “rest” complete 12 toes to bar & 8 Double... Read More

Monday 2/17/20For 6 min10 bulgarian split squat10 cossack squat +Front squat/back squat complex5 rounds4 front squat directly into 8 back squats*Use a heavier weight than... Read More

Sunday 2/16/20W/partnerAlernate rounds for 6 min:10 Wallballs5 Pushups+Push press4×10*Climb in weight each set+For time:100 Ground to overhead (75/55)100 Front squats (75/55)100 Push press (75/55)*Every 2... Read More

Saturday 2/15/20 “Manion”7 rounds for time:Run 400m29 Back squats (135/95) Danville 60 7 rounds:Run 400m29 Goblet squats Do your air squats like this guy!

Friday 2/14/20 In teams of 2:For time:100 KB lunges (53/35)(1 KB each hand)100 Wallballs (30/20)100 Box jump overs (24/20)*Every 10 min including 0:00 complete 100/75... Read More

Thursday 2/8/20 Work up to a heavy weight for the following complexPower snatchLow hang power snatchHang power snatch+10 rounds for time:3 Strict handstand pushups (10”/4”... Read More

Wednesday 2/12/20 In teams of 2:AMRAP 40 min:200m run (together)100 DB incline bench (70/50)200m run (together)100 Strict pullups200m run (together)100 DB pushups200m run (together)100 DB... Read More