Tuesday 1/14/15 EMOM 6 min:30 seconds air squats 30 seconds paleo chair+Front squatWork up to a heavy single+5 rounds for total reps:1 min: Max cal... Read More
Monday 1/13/19“BC”AMRAP 30 min:In teams of 2:1 legless rope climb (each)13 Devils press (50/35)17 DB thrusters (50/35)Every 3 min including 0:00 complete 10 burpee box... Read More
Saturday 1/11/19 “Luce”3 rounds for time:Run 1000m10 Muscle ups100 Air squats*Wear a 20# vest if you have one Danville 60 3 rounds:Run 1000m10 Man makers100... Read More
Friday 1/10/19 In teams of 2:For time:100-80-60-40-20 Wallball (30/20)50-40-30-20-10Double KB snatch (35/26)*After each round complete 15 synchro burpees Danville 60 In teams of 2:100-80-60-40-20Wallball50-40-30-20-10KB swing*15... Read More
Thursday 1/9/19 EMOM 10 min:10 front loaded lunges*Pick a heavy front loaded weight and do it 10 times every min. Sandbag, 2 KBs, 1 really... Read More
Monday 1/6/19 For 6 min:5 Plate squats10 Cossack squats+Front squatWork to a heavy set of 5 w/3 sec pause on first rep+“Halfway!”2 rounds:47 KB swings... Read More